Chicken Spring Rolls
These crunchy rolls are sure to bring smiles to any table craving fresh flavour in the tail end of a long winter. 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 out for firm tofu sliced into matchsticks. Look for low-calorie rice paper wrappers at any Asian market and 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 chili sauce
2 tsp (10 mL) sesame oil
2 tsp (10 mL) finely minced ginger
Juice of 1/2 lime
1 cup (250 mL) chopped cilantro
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 bell pepper, thinly sliced
1 carrot, cut into matchsticks
1 English cucumber, cut into matchsticks
To make sauce, place mango, coconut milk, chili sauce, sesame oil, ginger, and lime juice in blender and blend until smooth.
In small bowl, stir together cilantro, mint, garlic, lemon juice, and salt.
Fill skillet 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 cilantro mixture on bottom 1/3 of wrapper, then top with some chicken, avocado, bell pepper, 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 dipping sauce of your choice.
Makes 12 rolls.
Each roll contains: 92 calories; 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 #377, March 2014
Chicken Spring Rolls
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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