It’s hard to say no to a well-made spring roll, but there’s no reason you have to with these guilt-free Baked Chicken and Vegetable Spring Rolls. The crunchy texture of the wrapper is just the first indication of a satisfying experience. Once you bite inside, you’ll be treated with perfectly soft insides, a delectable contrast to the exterior. The melange of flavors that greet you will be so satisfying, you won’t be able to wait for your next bite. As if that wasn’t enough, the final dip into a sweet and sour sauce really takes this dish to the next level, making it popular on any table in any part of the globe.
Spring rolls are one of the myriad Asian food that delight everyone. Many recipes use pork, shrimp, fish, chicken, or beef as the filling, but there are a number of versions that use vegetables alone. You’ll encounter as many different kinds of sauces as you will fillings. Some sauces bring tangy and bright flavors, while others provide a sweet or savory element (like my favorite peanut sauce). These rolls have so much potential to be a healthy snack or a satisfying meal. Sadly, most are deep fried in hot oil to make the wrapping crunchy. We took a different approach, though, with our Baked Chicken and Vegetable Spring Rolls. By using the oven to crisp up the spring roll wrappers, we skip all the excess fat from the oil.
Baked Spring Rolls Taste Better Than Fried!
You’ll still get that lovely (and satisfying) crunch, but without any of the extra oil. The high heat of a 400-degree oven works just as well as hot oil on both spring roll wrappers or phyllo dough. In fact, it not only makes this spring roll much healthier, but we think your guests won’t be able to tell the difference! Filled with sautèed white chicken and nutrient-dense vegetables that get their deep flavor from soy sauce, you’ll definitely want more than one roll.
Since spring rolls are usually fried, they have an oily flavor that pairs perfectly with sparkling wines. Anything with a very good persistence in effervescence, like Prosecco di Valdobbiadene, Franciacorta, Trento DOC, Oltrepò Pavese should do the trick. Of course, you don’t need to limit yourself to the Italian variations. There are a lot of bubbly wines from different parts of the wine-producing world.
The baked versions of spring rolls still go well with these wines, but they have much less oil flavor. That means you can also resort to fresh and lively still white wines. Look for wines with important floral and fruity aromas like, Sauvignon Blanc, Pinot Grigio, Grechetto or Muller Thurgau.
We can’t wait for you to try our Baked Chicken and Vegetable Spring Rolls. It’s a much healthier version of the popular take-out dish. They taste so good, you may never order them at a restaurant again!
Yield: 8 Servings | Serving Size: 1 Spring Roll | Calories: 127 | Total Fat: 7 g | Saturated Fat: 1 g | Trans Fat: 0 g | Carbohydrates: 12 g | Fiber: 1 g | Sugar: 2 g | Protein: 4 g | Cholesterol: 11 mg | Sodium: 368 mg | SmartPoints (Freestyle): 3
- 3 tablespoons extra virgin olive oil, divided
- 1 garlic clove, finely chopped
- 1 small onion, finely chopped
- 4 ounces chicken fillet, diced small
- 1 cup carrots, julienned
- 1 cup string beans or flat beans, ends taken away and sliced diagonally
- 1 cup cabbage, julienned
- 3 tablespoons low salt soy sauce
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 8 spring rolls wrappers or 4 phyllo (filo) pastry sheets (layer 2 sheets at a time and cut into 4 squares with kitchen scissors)
- Preheat the oven to 400 degrees F.
- Over medium heat, in a large saucepan with 2 tablespoons of extra virgin olive oil, sautè the garlic and onion for 1 minute.
- Add the chicken and sautè for about 5 minutes.
- Add all the vegetables then sautè them for about 15 minutes.
- Add the soy sauce, salt and pepper then toss for 1 minute. Set aside.
- Make the rolls by laying 2 squares of filo (1 square can easily break) or 1 spring roll wrapper on the working area. Spoon some sautèed chicken and vegetables at the part closer to you. Roll, tuck in the sides then keep on rolling until the end. Wet your fingertips with water then dab the ends of the filo lightly to seal them. Work on the other spring rolls.
- Line a baking tray with parchment paper and place the spring rolls on it.
- Brush each spring roll with the remaining 1 tablespoon extra virgin olive oil.
- Bake for 15 - 20 minutes or until they turn golden brown.
- Serve with sweet and sour sauce or any desired dipping sauce.
For more skinny versions of your favorite restaurant dishes, follow us on Facebook, Pinterest, or Instagram. You’ll be inspired to skip the take-out line and opt to cook an easy-to-make, delicious home-cooked meal!