March 3, 2007
Crispy Low Fat Egg Rolls
Lorraine Glazar, TCSA
I have loved egg rolls in Chinese restaurants for many years, but always rued the high fat and greasy exterior. The multitude of Asian greens and cabbage from the CSA inspired me to make my own egg rolls in two ways that are healthier, without sacrificing taste. The recipe makes a dozen egg rolls, but easily scopes down to make 6 or 4. The excess wrappers will keep well in the refrigerator for a week or may be frozen according to package directions.
For the wrap:
1 one pound package of egg roll wraps, found in the produce section
For the basic filling:
1 cup coarsely shredded carrot (or ½ cup carrot and ½ cup daikon radish)
1 cup finely sliced celery
4 cups shredded greens, Asian vegetables such as Siamese
Dragon mix, braising mix, Pak Choi, or green or red cabbage.
1 Tbsp sugar
1 tsp salt
1 tsp sesame oil
¼ tsp pepper
1 tsp cornstarch
1 tsp wine or sherry
¼ tsp salt
½ cup medium dice firm tofu, or finely diced mushrooms, or ground pork, chicken or beef
2 Tbsp reduced sodium soy sauce
2 Tbsp white vinegar
1 Tbsp minced ginger root
1. If using optional ingredients, combine all four ingredients and stir fry mixture in a pan sprayed with oil spray. Cook the mushrooms until they begin to soften, cook the meat until it is no longer rare, and cook the tofu until it has incorporated the other ingredients into a sauce.
2. With the basic vegetable ingredients, sauté the raw vegetables for less than a minute in a pan coated with oil spray, using a medium to high heat and tossing the vegetables frequently. The idea is to wilt the vegetables so that they give off less water when rolled. Drain them well and combine with the other ingredients (sugar through pepper) and any of the optional ingredients being used.
3. Divide mixture into equal portions per wrap, it will be approximately 1/3 to ½ cup. Wrap the dough butcher counter style, so that the fold ends up looking like an envelope. Seal the final end wrap with a small amount of water.
4. Finish the egg rolls by one of two methods:
5. Spray with cooking oil and place on a cookie sheet lined with parchment paper or foil. Bake at 400 degrees until golden brown and crisp, about 8-12 minutes. The time will vary according to the amount of ingredients and whether optional ingredients were included.
6. Saute over medium to high heat in 1-2 teaspoons oil. Using tongs, rotate the egg rolls over all the sides of the roll so that all the wrap is crisped. Drain well on paper towels and serve hot.
7. Combine ingredients for dipping sauce and serve it forth!