Tuesday, July 31, 2012

Champion Nutrition Recipe of the Week - Spring & Egg Rolls

Today's post is a two-fer! ;-) Spring Rolls AND Egg Rolls! Think you can't have a crispy egg roll while eating clean? Think again! These are easy (and I mean EASY) to put together, full of flavor, and training diet friendly. Give 'em a try!


Chelle's Clean Egg Rolls 
View all the photos at 
http://recipeforfitness.com/recipes/main_dish/egg_rolls.html 

by Chelle Stafford
Serves 1

INGREDIENTS:

  • 1 egg roll wrapper 
  • 1 tsp reduced fat cream cheese
  • wasabi powder
  • 2 Tbsp shredded cabbage
  • 1 Crimini (brown) mushroom, chopped
  • 1/4 of a carrot, peeled and sliced into sticks
  • 1 green onion (spring onion), sliced
  • 3 oz shrimp, cooked (tail removed)
  • Coconut oil for cooking (I made 4 rolls, used 2 Tbsp coconut oil, and had oil leftover! It really doesn't take much!)


DIRECTIONS:

  • Chop vegetables.
  • In a small glass bowl, mix together wasabi powder and a small bit of hot water. Allow to rest for 5 minutes. Add cream cheese and mix well.
  • In a small skillet, spray a bit of oil in the pan and saute mushroom until almost soft. Add the cabbage and 1 Tbsp water, then place a lid over the skillet to steam (just takes a minute or two). Remove from heat.
  • Lay wrapper flat and spread cream cheese wasabi. Layer: shredded cabbage/mushroom, carrot, green onion and then shrimp.
  • Roll up wrap, tucking in the sides, and finish by moistening the end to seal.
  • In small skillet, heat 1-2 Tbsp coconut oil until hot. Add roll(s) and cook, turning often. Remove to plate.
  • Serve with dipping sauce (below). 


NUTRITION  Per roll (recipe makes 1 roll): 173 calories, 22 g protein, 15 g carb, 2 g fat, 1 g fiber.

Chelle's Egg Roll Dipping Sauce 

by Chelle Stafford
Serves 4

INGREDIENTS:

  • 6 Tbsp rice vinegar
  • 3 cloves garlic, finely chopped
  • 1 green onion, sliced/chopped
  • 1 packet Stevia in the raw
  • 2 drops toasted sesame oil

Mix together in a bowl and use for dipping. (fyi - it's garlicky and spicy!)

NUTRITION : Per serving: 8 calories, 1 g carb



Ready for the next recipe? Here's my fresh & easy Spring Rolls!



Chelle's Clean Spring Rolls 
View all the photos at:
http://recipeforfitness.com/recipes/main_dish/spring_rolls.html

by Chelle Stafford
Serves 1

INGREDIENTS:

  • 1 wrapper (see note below)
  • 1 tsp reduced fat cream cheese
  • wasabi powder
  • 2 Tbsp shredded cabbage
  • 1/4 of a carrot, peeled and sliced into sticks
  • 1/4 of a cucumber, peeled and sliced into sticks
  • 1/8 of an avocado, sliced
  • 1 green onion (spring onion), sliced
  • 3 oz shrimp, cooked (tail removed)


DIRECTIONS:

  • Chop vegetables.
  • In a small glass bowl, mix together wasabi powder and a small bit of hot water. Allow to rest for 5 minutes. Add cream cheese and mix well.
  • Lay wrapper flat and spread cream cheese wasabi. Layer: shredded cabbage, carrot, cucumber, avocado, green onion and then shrimp.
  • Roll up wrap, slice in half and enjoy! 


NUTRITION   Per wrap (recipe makes 1 wrap): 166 calories, 22 g protein, 6 g carb, 5 g fat, 2 g fiber.


NOTE: Spring rolls can be made with a variety of wrappers - my personal favorite is made from Tapioca flour/starch. There are also rice flour wraps, and the ones I used in the recipe here - soy wrappers - found in the asian aisle at Whole Foods.



Find these recipes in printer-friendly format here: http://recipeforfitness.com/recipes/main_dish/index.html


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