Monday, August 12, 2013

Recipe - Baked Egg Rolls

Joey gets all of the credit for this fantastic creation. I had pinned a recipe for him a while ago, for baked buffalo chicken egg rolls. He thought they sounded great, so went to the store and bought all of the necessary ingredients. He also came up with a variation using tofu, so I could try them too! What a great guy :)

These turned out really really well. They're super healthy, and really tasty. We rolled up a bunch of the egg rolls and each cooked 4, then froze the rest uncooked. I think that next time I would give them an egg wash before cooking - the edges got nice and browned, but the centers were still a little soft and doughy.

Recipe: Baked Buffalo Chicken Egg Rolls
From: Can You Stay for Dinner
Yield: 12 egg rolls

12 egg roll wrappers - found in the produce section near tofu, we used Nasoya
1 cup cooked and shredded chicken
1/2 cup Frank's Red Hot Sauce
1 cup crumbled blue cheese
1/2 cup shredded cabbage
1/2 cup bean sprouts

Note - See the original post for a great step by step tutorial for filling and rolling the egg rolls!

Preheat oven to 400 F. Place a wire rack over a cookie sheet.

Mix chicken and hot sauce in a bowl until well coated. Add more hot sauce if your chicken really soaks it all up.

On a parchment paper lined surface, put one egg roll wrapper in front of you. Have a corner facing you. Put 2 tbsp of chicken on the wrapper, then top with a few pieces of cabbage, a few sprouts, and 1 tbsp blue cheese. Don't overfill.

Fold up the bottom corner tightly so it covers the filling, then fold in the sides. Continue to roll up, leaving the top corner open. Moisten the top corner with water, then continue rolling. Place, seam-side down, on the wire rack. Continue until you have filled all of your wrappers. You may make slightly more or less than 12 - we made 11.

Spray the egg rolls lightly with nonstick cooking spray. Bake for 15-18 minutes, or until the rolls are crisp and beginning to turn a light brown. If frozen, add an extra 5-7 minutes to baking time.

Nutrition: (per egg roll)
125 calories
3.8 g fat
13.4 g carbs
0.2 g fiber
9.1 g protein

Variation: Baked Soyaki Tofu Egg Rolls
We first pressed some firm tofu to get out as much liquid as we could, then we marinated it in soyaki sauce. Instead of blue cheese, we put baba ghanoush on it.


Inside of a tofu egg roll