Creative Cooking for the Health-Conscious Gourmet
Low-Calorie | Low-Cholesterol | High-Protein
Healthy Avocado Club Egg Rolls
This recipe is perfect for lunch or served with dinner and is appropriate for low-calorie, low-cholesterol, and high protein diet regimens.
For a lower calorie version, these eggrolls can be baked at 400 degrees for 15 minutes, turning once. This will reduce the calories to 175 calories per eggroll.
Ingredients:
8 egg roll wrappers (6-in. square)
8 oz grilled chicken breast, diced into bite-sized pieces
2 large Roma tomatoes, seeded and diced
2 strips turkey bacon, cooked and chopped
2 oz Monterey jack cheese, grated
2 medium ripe avocado, peeled, pitted, and sliced
2 tbsp cold water
parsley, as garnish
Directions:
Place an egg roll wrapper on a flat, dry surface. Spread a horizontal row of chicken, tomatoes, bacon, and cheese on the wrapper. Place 1/8 of the avocado slices on the roll, on top of the cheese.
Lightly brush water on each of the four sides of the wrapper (this will act as the glue). Fold bottom corner up, then fold right and left side corners in to enclose filling (making an envelop style shape). Press filling snuggly down in using your fingertips then tightly roll and wrap egg roll. Repeat with remaining wraps and filling.
Heat the oil to 375oF in skillet. Fry the egg rolls in oil a few at a time until golden brown, turning to brown all sides (2-3 minutes). Remove with tongs and drain completely on paper towels. Cut each egg roll in half diagonally and garnish with a sprig of parsley.
Nutritional Information
Servings: 8
Nutrition Facts Per serving
Calories: 235
Total fat: 14 g
Saturated fat: 3 g
Monounsaturated Fat 7 g
Cholesterol: 34 mg
Sodium: 160 mg
Potassium: 320 mg
Total carbohydrate: 16 g
Dietary fiber: 3 g
Protein: 14 g
Chef and Author: Chef Justin Gillette and Nutritionist Mary Grosvenor
Medically Reviewed by FibonacciMD editors.
Editor's comment:
Alter ingredients to make appropriate for a particular diet regimen.
Commentaires