Chinese · Lunch
Fried Spring Rolls (High-Protein)
Crisp fried spring rolls built around shredded chicken breast, tofu and edamame, filled with stir-fried cabbage, carrot, mushroom, garlic and ginger, wrapped in wheat wrappers and deep-fried until shatteringly crisp, served with a soy-vinegar dip.
$5
25 minsPrep
15 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
686Calories
57.8gProtein
28.6gFat
50.2gCarbs
6.3gSugar
5.7gFiber
1410mgSodium
130mgChol
4.5gSat Fat
920mgPotassium
205mgCalcium
5.1mgIron
0.5mcgVitamin B12
24mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Poach the chicken breast in simmering water for 10 minutes until cooked through, then shred finely with two forks and cool.
2
Saute
Heat sesame-oil in a wok over medium-high heat, add garlic, ginger-fresh and mushroom, stir-fry for 1 minute until softened.
3
Saute
Add cabbage and carrot to the wok, stir-fry over medium-high heat for 3 minutes until cabbage wilts and turns translucent.
4
Build
Stir the chicken, tofu, edamame, scallions, soy-sauce and cornstarch into the wok off the heat until the filling holds together.
5
Cool
Spread the filling on a plate and let cool for 10 minutes so the wrappers do not become soggy during rolling.
6
Wrap
Lay a wrapper on a clean board, spoon filling near one edge, fold sides in and roll tightly, seal with water.
7
Fry
Heat vegetable-oil to 350°F over medium-high heat and fry the rolls for 4 minutes, turning occasionally, until deep golden and crisp.
8
Drain
Lift the rolls onto a paper-towel-lined plate and rest for 2 minutes so excess oil drains and shells firm up.
9
Finish
Whisk rice-vinegar and soy-sauce together in a small bowl to make the dipping sauce.
10
Plate
Arrange the spring rolls on a plate with the dipping sauce alongside and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g shredded chicken breast
- 5.2 oz150g firm tofu, pressed and crumbled
- 2/3 cup100g edamame, shelled and cooked
- 1 1/2 cup150g cabbage
- 1/2 cup60g carrot
- 22 small (40g) mushroom
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 44 scallions, thinly sliced
- 2 tbsp2 tbsp soy-sauce
- 2 tsp2 tsp sesame-oil
- 1 tsp1 tsp cornstarch
- 88 spring roll wrappers (about 2.5 oz/70g total)
- 2 cup480ml vegetable-oil, for frying (only ~10% absorbed)
- 2 tbsp2 tbsp rice-vinegar, for dipping sauce
- 2 tsp2 tsp soy-sauce, for dipping sauce
