Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: More than 10
Origin: Asian
Meal Type: Snack
Ingredients
2 Boneless skinless chicken breasts (4 ounces)
10 oz Broccoli, chopped, frozen , thawed
4 oz Canned water chestnuts (1/2 cup)
1/4 cup Fresh chopped green onion
2 Medium garlic cloves
1/4 cup Low sodium soy sauce
1 Cooking spray
1 Egg whites
12 Wrappers, egg roll, square
1/4 cup Broth, chicken, low sodium, canned
2 tbsp Fresh chopped green onion , minced
1 tsp Sesame oil
Preparation
1 Chop the water chestnuts, green onions, and garlic. Cut the chicken breasts into small pieces.
2 Place the chicken, broccoli, water chestnuts, green onions, garlic and 1 tablespoon of the soy sauce into a food processor and process for 5 seconds.
3 Place a large nonstick skillet over medium - high heat and coat with cooking spray. When pan is hot add the vegetable and chicken mixture. Cook 5 to 6 minutes.
4 Let mixture cool then stir in the egg white.
5 Spread out the egg roll wrappers and place 2 heaping tablespoons of the vegetable and chicken mixture in the center of each.
6 Wrap the egg rolls by first folding the top corner over the filling then proceed to folding the left and right corners.
7 Brush water over the remaining corner of wrappers. Roll the filled end of wrapper tightly towards the exposed corner and gently press to seal.
8 Spray the vegetable cooking spray over both sides of egg rolls.
9 Coat a baking tray with vegetable cooking spray and place egg rolls on tray. Bake for 6 to 7 minutes on each side at 450 degrees.
10 Mix together the remaining soy sauce with the chicken broth, 2 tablespoons green onions, and sesame oil. Serve sauce with egg rolls.
Cook's Notes
Nutrition Information
Calories: 63
;
Total Fat: 1g
;
Carbohydrates: 6g
;
Sodium: 199mg