Baked Egg Rolls


Classifications: Main Meals

Qty Measure Ingredient


2 cups grated carrots

1 (14 oz) can bean sprouts, drained

1/2 cup chopped water chestnuts

1/4 cup chopped green onions

1/4 cup chopped green bell pepper

1 clove garlic, minced

2 cups diced cooked chicken

4 teaspoons cornstarch

1 tablespoon water

1 tablespoon light soy sauce

1 teaspoon vegetable oil

1 teaspoon brown sugar

Pinch cayenne pepper

16 egg roll wrappers

Instructions: Coat a large skillet with nonstick cooking spray; add the first six ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 3 minutes. Add chicken; heat through. In a small bowl, combine 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; remove from the heat. Spoon 1/4 cup of chicken mixture on the bottom third of one egg roll wrapper; fold sides toward center and roll tightly. Place seam side down on a baking sheet coated with nonstick cooking spray. Repeat with remaining wrappers and filling. Spray tops of egg rolls with nonstick cooking spray. Bake at 425* for 10-15 minutes or until lightly browned.



Background: Note: EDITOR'S NOTE: Fill egg roll wrappers one at a time, keeping the others covered until ready to use.

DIABETIC EXCHANGES: One serving (2 egg rols) equals 3 starch, 1 lean meat; also 261 calories, 518 mg sodium, 27 mg cholesterol, 45 gm carbohydrate, 13 gm protein, 3 gm fat.

Serves: 8

Food Exchanges: