Average Rating: 4.40909TOTAL TIME: Prep: 30 min. Bake: 10 min.
YIELD: 16 servings.Ingredients
- 2 cups grated carrots
- 1 can (14 ounces) bean sprouts, drained
- 1/2 cup chopped water chestnuts
- 1/4 cup chopped green pepper
- 1/4 cup chopped green onions
- 1 garlic clove, minced
- 2 cups finely diced cooked chicken
- 4 teaspoons cornstarch
- 1 tablespoon water
- 1 tablespoon light soy sauce
- 1 teaspoon canola oil
- 1 teaspoon brown sugar
- Pinch cayenne pepper
- 16 egg roll wrappers
- Cooking spray
Instructions
- 1. Coat a large skillet with cooking spray; add the first 6 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 3 minutes. Add chicken; heat through.
- 2. In a small bowl, combine the cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened; remove from the heat.
- 3. Spoon 1/4 cup chicken mixture on the bottom third of 1 egg roll wrapper; fold sides toward center and roll tightly. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place seam side down on a baking sheet coated with cooking spray. Repeat.
- 4. Spritz tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned.
Freeze option: Freeze cooled egg rolls in a freezer container, separating layers with waxed paper. To use, reheat rolls on a baking sheet in a preheated 350° oven until crisp and heated through.
Nutrition Facts
1 egg roll: 146 calories, 2g fat (0 saturated fat), 18mg cholesterol, 250mg sodium, 22g carbohydrate (1g sugars, 1g fiber), 9g protein.
Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1/2 fat.
