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Egg Rolls

 

Approx 42 small egg rolls or 15 large(depends on which size Won Ton wraps you will be using). This is a heart healthy version of the Chinese Egg Roll. I do not deep fry these as the fatty version would. The filling of the won ton wraps are done with low fat ingredients, then fried in 1 tbls canola oil per 20, then baked.

Ingredients:

  • 1/2 cups chopped onions
  • 4 cups from a bag of pre-chopped cole slaw mix (found in produce section of most grocery markets)
  • 2 tbls canola or olive oil
  • 1/2 tsp canola or olive oil
  • 1 package (12 oz) small Won Ton wraps (can find in produce section of most grocery markets)
  • 4 boneless, skinless chicken thighs
  • Cooking spray

Preparation:

  • Add 1/2 tsp oil in to wok or large frying pan and heat
  • Add chopped onions (cook 4 mins stirring)
  • Remove onions and set aside
  • Spray wok or large frying pan with cooking spray
  • Add whole chicken thighs
  • Add 2 tbls water over chicken
  • Add 2 tbls low sodium soy sauce
  • Cook on med heat until chicken is no longer pink in the middle and slightly brown on both sides
  • Remove chicken and set to cool
  • When chicken is cool to the touch, chop in to small chunks
  • Pour chicken in to a large mixing bowl
  • Spray wok with cooking spray
  • Add cole slaw
  • Cook on med heat until soft (stirring often)
  • Remove cole slaw and add to mixing bowl with chicken
  • Add cooked onions
  • Stir well
  • Open Won Ton wrappers and working on tin foil, lay one down
  • Using a bowl of water, dip finers in to water and wet top edges of Won Ton wrap
  • Add small pinch of chicken mixture in to center of Won Ton
  • Roll one end over mixture and continue to roll to make egg roll
  • With wet fingers, press ends closed and fold up slightly (see video)
  • Add 1 tbls canola oil to wok and heat
  • Cook 20 (4 at a time) in 1 tbls hot oil until just light brown.
  • Set these 20 aside
  • Add 1 tbls canola oil for next batch and heat.
  • Cook remainder same as 1st batch.
  • Preheat oven to 350 degrees
  • Line cookie sheet with tin foil and spray with cooking spray
  • Lay each egg roll side by side on to cookie sheet
  • Place cookie sheet in to preheated 350 degree oven on center rack
  • Cook 15 mins
  • Serve with brown mustard and soy sauce for dipping