A Recipe From DietWatch
Ingredients
1/2 cup shredded green cabbage (about 2 ounces)
1/4 cup thinly sliced celery (1 ounce)
1/4 cup peeled, halved and thinly sliced carrot (1 ounce)
1/3 cup sliced mushrooms (1 ounce)
1/4 cup chopped and lightly steamed (2 minutes) or blanched (1 minute) broccoli florets
1/3 cup mung bean sprouts, well rinsed and drained
1 green onion, thinly sliced
1/3 cup chopped firm tofu (2 ounces), marinated in:
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1 tablespoon reduced sodium soy sauce
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1 tablespoon mirin (sweet cooking rice wine)
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1/2 teaspoon sugar
1/4 teaspoon grated fresh ginger root
6 egg roll wrappers (6 inches square)
Paste of 1 tablespoon water mixed with 2 teaspoons cornstarch
Nonstick cooking spray (vegetable oil)
Method
Preheat oven to 425 F. Steam the first seven ingredients (the vegetables) for 2-3 minutes or until just wilted. In a small saucepan, cook tofu in marinade until mirin evaporates (about 1-2 minutes of boiling). Combine steamed vegetables with cooked tofu and marinade in a large bowl, then mix well. Set aside to cool a few minutes.
Lay out egg roll wrappers one at a time and place 1/4 cup drained vegetable/tofu filling near one corner, with that corner pointing toward you. Fold that corner over filling and away from you, pressing down on the wrapper edge, then folding in the left and right corners (keeping a snug fit), then rolling the filled part until it meets the last corner. Apply a small amount (about 1/4 teaspoon) of the "paste" on the inside of the last corner and press firmly against the roll to seal. Set aside and do the same for the other 5 rolls.
Spray a nonstick cookie sheet with cooking spray and lightly spray each egg roll with cooking spray, wiping the spray over each egg roll to ensure complete coverage. Bake 5 minutes on one side, then flip and bake another 5 minutes.
Cool rolls 5 minutes on paper towels and serve with hot mustard mixed with equal portions of reduced-sodium soy sauce.
Yield: 3 servings of 2 egg rolls (each roll about 2 ounces)
Per serving: Calories 175; Fat 2.1 g; Saturated fat 0.2 g; Cholesterol 7 mg; Sodium 482; Carbohydrate 33 g; Dietary fiber 2.3 g; Sugars 7 g; Protein 9 g; Vitamin A 290 RE; Vitamin C 19 mg; Calcium 73 mg; Iron 2.1 mg. This recipe is 11 percent fat.
Exchanges
Starch: 2.0
Vegetable: 1.0
Meat -- Medium Fat: 0.5
DietWatch.com is the Internet's premiere Web site for losing and maintaining your weight. Named Forbes Best of the Web for Diet & Nutrition in 2001 and 2003, DietWatch has helped thousands of members succeed at weight loss.
Source: Health & Wellness
