365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] WW Baked Vegetable Egg Rolls - 1 pt ; 22g Carbohydrate; 1g Dietary Fiber

Saturday, January 22, 2011

[Healthy_Recipes_For_Diabetic_Friends] WW Baked Vegetable Egg Rolls - 1 pt ; 22g Carbohydrate; 1g Dietary Fiber

* Exported from MasterCook *

WW Baked Vegetable Egg Rolls - 1 pt

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 head Chinese cabbage -- outer leaves removed, shredded
2 medium carrots -- peeled and shredded
2 medium garlic cloves -- minced
2 medium scallions -- white and green parts, chopped
1 tbsp ginger root -- fresh, minced or 1/2 tsp dried
1 tbsp low-sodium soy sauce
2 tsp cornstarch
1 tsp sesame oil
8 average egg roll wrapper -- about 1/2 oz each
4 sprays olive oil cooking spray -- or enough to coat egg rolls

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes; drain and transfer to a large bowl. Add carrots, garlic, scallions, ginger, soy sauce, cornstarch and oil; mix well.

Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray.

Bake until golden brown, about 25 minutes. Serve hot.

Makes 8 egg rolls

We renovated Egg Rolls by: Baking, not frying, the egg rolls.

Minimizing the amount of oil in the filling and instead relying on zero-POINT foods for flavor.

Omitting the pork and bulking out the egg rolls with nutrient-rich vegetables instead.

Baking instead of deep-frying these popular Chinese appetizers allows us to serve up egg rolls for a mere fraction of their pre-renovated version.

Description:
"1 pt NOT PointsPlus"
Cuisine:
"Asian"
Source:
"Weight Watchers International, Inc."
S(Formatted by Chupa Babi):
"Jan 2011"
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Per Serving (excluding unknown items): 117 Calories; 1g Fat (11.2% calories from fat); 4g Protein; 22g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 271mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 20188 0