Baked Chicken and Vegetable Spring Rolls
These delectable rolls are full of fresh and nutritious ingredients that taste out-of-this-world delicious.
Servings: 8 people
Calories: 127kcal
Ingredients
- 3 tablespoons extra virgin olive oil divided
- 1 garlic clove finely chopped
- 1 onion small, finely chopped
- 4 ounces boneless and skinless chicken breasts 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 soy sauce low salt
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 8 spring roll wrappers or 4 phyllo (filo) pastry sheets (layer 2 sheets at a time and cut into 4 squares with kitchen scissors)
Instructions
- 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 closest 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.
Nutrition
Serving: 1spring roll | Calories: 127kcal | Carbohydrates: 12g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 11mg | Sodium: 368mg | Fiber: 1g | Sugar: 2g |
| SmartPoints (Freestyle): 3
SmartPoints (Freestyle): 3
SmartPoints (Freestyle): 3