“Chinese take-out can be high in sodium, fat and calories, so these crispy appetizers are a nice alternative. Whenever my husband craves a take-out egg roll, I make these instead,” shares Barbra Annino of Galena, Illinois.
Baked Chicken Egg Rolls
Baked Chicken Egg Rolls
Prep Time
20 min
Cook Time
10 min
Yield
8 egg rolls
Ingredients
- 1-1/3 cups chopped fresh broccoli stir-fry vegetable blend
- 1 cup shredded cooked chicken breast
- 4-1/2 teaspoons reduced-sodium soy sauce
- 2 teaspoons sesame oil
- 2 garlic cloves, minced
- 1/2 teaspoon ground ginger
- 8 egg roll wrappers
Directions
- In a small bowl, combine the first six ingredients. Place 1/4 cup chicken mixture in the center of one egg roll wrapper. Fold bottom corner over filling; fold sides toward center. Moisten remaining corner with water; roll up tightly to seal. Repeat with remaining wrappers and filling.
- Place seam side down on a baking sheet coated with cooking spray. Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. Serve warm. Refrigerate leftovers.
Nutrition Facts
1 egg roll: 140 calories, 2g fat (0 saturated fat), 16mg cholesterol, 315mg sodium, 21g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
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