banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Chicken Spring Rolls with Mango Dipping Sauce

    Share

    Makes 12 rolls

    Advertisement

    These crunchy rolls are sure to bring smiles to any table craving fresh flavour as we spring into spring. The mango sauce provides a sweet finish. The rolls can also be made two days in advance if refrigerated. For vegetarians, the chicken can be swapped for firm tofu sliced into matchsticks. Look for low-kilojoule rice paper wrappers at any Asian grocer or in the Asian food aisle of many large supermarkets.

    1 1/2 cups (350 ml) cubed fresh or frozen mango, thawed
    1/4 cup (60 ml) coconut milk
    2 tsp (10 ml) Asian chilli sauce
    2 tsp (10 ml) sesame oil 
    2 tsp (10 ml) finely minced ginger
    Juice of 1/2 lime 
    1 cup (250 ml) chopped coriander
    1/3 cup (80 ml) chopped mint
    1 garlic clove, minced
    Juice of 1/2 lemon
    1/4 tsp (1 ml) salt
    12 rice paper wrappers
    1 cooked organic chicken breast, thinly sliced
    1 1/2 avocado, thinly sliced
    1 red capsicum, thinly sliced 
    1 carrot, cut into matchsticks
    2 Lebanese cucumbers, cut into matchsticks

    To make sauce, place mango, coconut milk, chilli sauce, sesame oil, ginger and lime juice in blender and blitz until smooth.

    In small bowl, stir together coriander, mint, garlic, lemon juice and salt.

    Fill skillet frypan or shallow pan (large enough that the rice papers can lie flat) with hot water. Fully submerge a rice paper wrapper and soak until softened, about 20 seconds. Lay wrapper flat on cutting board or other clean work surface. Spread some coriander mixture on bottom 1/3 of wrapper, then top with some chicken, avocado, capcisum, carrot and cucumber.

    Fold bottom of rice paper over filling and begin rolling tightly. When you are about halfway up wrapper, fold in left and right sides. Finish rolling tightly. Repeat with remaining rice wrappers and filling.

    Serve spring rolls with mango dipping sauce.

    Each roll contains: 385 kilojoules; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (4 g sugars, 2 g fibre); 89 mg sodium

    source: "Wrap & Roll", alive Australia #21, Spring 2014

    Advertisement

    Chicken Spring Rolls with Mango Dipping Sauce

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.