Friday, February 27, 2009

Healthy Spring Roll & Summer Roll Recipes

by: Maddie Ruud

Baked Spring Rolls
Makes 10 spring rolls.
* 10 large spring roll wrappers (refrigerated)
* 1/2 lb extra-lean ground meat (turkey, pork, or beef)
* 1 Tbsp fresh ginger, peeled & minced
* 1-2 Tbsp sesame oil
* 1/4 tsp salt
* 3 cups cabbage, shredded
* 1 large carrot, peeled & grated
* 1 Tbsp water

Preheat oven to 350 degrees Fahrenheit. Shred cabbage, peel and grate carrots, peel and mince ginger. In shallow frying pan, saute w meat in 1/2 Tbsp sesame oil with ginger and salt until well cooked. Transfer meat to large mixing bowl, and pour off excess oil. Return pan to heat, adding cabbage, carrots, and water, and cook until all the water has evaporated, and cabbage is clear. Toss cabbage and carrots with meat. Spray a baking sheet with nonstick, zero-calorie cooking spray. Separate spring roll wrappers carefully, and brush each with sesame oil. (This can be done as you go.) Spoon a small amount (one tenth of the mixture) into a diagonal line across one corner of a single wrapper, then fold up the top and bottom and roll into a cylindrical shape. Place finished rolls on cookie sheet and bake 15 minutes on each side, or until golden brown, spraying with zero-calorie cooking spray upon turning. Serve hot with plum or sweet-and-sour sauce.

Vegetarians may substitute a comparable amount of low-fat, firm tofu for meat. Brown in oil as described, and continue with recipe as directed.

Chilled Summer Rolls
Makes 8 summer rolls.
* 4 8-inch round rice paper wrappers
* 1 chicken breast, cooked & thinly sliced
* 1 oz bean thread cellophane noodles
* 1 Tbsp rice vinegar
* ½ tsp salt
* 2 leaves red lettuce
* 1 large carrot, peeled & grated
* 1/4 cup cabbage, shredded
* 1/4 cup fresh basil leaves
* 2 Tbsp fresh mint leaves
* 2 Tbsp fresh cilantro

Boil enough water to cover noodles. Remove from heat, add noodles, cover, and let soak for 15 minutes. Drain and toss with salt and vinegar, then set aside. Rip lettuce leaves in half and remove hard vein from center. Soak rice paper rounds one at a time in warm water, 30-60 seconds, until soft, then transfer to paper towels or cloth towel. Place ½ lettuce leaf on top of rice round, tearing off edges if it is too large, leaving a 1-inch margin around each edge. Layer one quarter of the shredded cabbage, basil leaves, and mint leaves, then roll one third of the way. Add one quarter of the carrots, cilantro, and chicken to the crease, then fold up the ends and finish rolling. Repeat three more times with remaining ingredients, then wrap in damp paper towels and seal in an airtight bag. Chill at least 30 minutes, up to 5 hours, before serving, halved, with peanut or tamarind sauce.

Summer rolls can also be made with cooked shrimp, or, for a vegetarian version, buy marinated baked tofu, thinly slice, and use in place of chicken breast.


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