Lighter Brighter Weight Watchers Chicken Veggie Egg Rolls
Table of Contents
Lighter & Brighter: Weight Watchers Chicken & Veggie Egg Rolls
Ever get that craving for Chinese takeout? Yeah, me too. But let's be honest, sometimes those traditional egg rolls can be a bit of a points disaster on Weight Watchers .
That's why I whipped up this cracking recipe for Weight Watchers Chicken & Veggie Egg Rolls . These are packed with flavour, baked not fried, and super satisfying.
What's the Deal With These Healthy Egg Rolls ?
These aren't your average greasy spoon egg rolls , alright? They're a healthier, oven baked twist on a classic. Traditionally, egg rolls have Asian roots, being a staple in Chinese cuisine.
This recipe focuses on a lighter profile. It is a medium difficulty recipe. Prep takes about 25 minutes, cooking takes 20, so you are looking at 45 minutes total.
This recipe makes six delicious egg rolls .
Why You'll Love This Egg Roll Recipe
Firstly, these are low calorie and high protein . That's a win-win, innit? They're also perfect for a quick lunch, light dinner or even a cheeky appetizer at your next get-together.
Honestly, the best part is that they taste amazing without all the guilt. It is a WW friendly egg rolls and contains low-sodium ingredients.
The Good Stuff: Your Ingredients
Right, let's talk ingredients. We are using ground chicken , tons of veggies like cabbage, carrots , and bean sprouts .
We are using things like sesame oil , and rice vinegar for that authentic Asian flavour, plus ginger and garlic for a bit of a kick.
The soy sauce adds some salt, but is is important to use low-sodium one. Of course, you will need your egg roll wrappers and an egg wash to get that lovely golden crust when you bake them.
Alright, that's the intro done. Next up, we'll dive into how to actually make these bad boys. Trust me, it's easier than getting a takeaway delivered!
Right then, let's talk about what you need to make these lush Weight Watchers egg rolls . No need for fancy gadgets, just the essentials.
I am aiming for these chicken egg rolls to be flavour packed, and definitely NOT a cheat day disaster, even if we’re keeping an eye on those points!
Ingredients & Equipment
Main Ingredients
- Olive Oil: 1 tbsp (15 ml) . Any decent brand will do, nothing too posh.
- Ground Chicken Breast: 1 lb (450g) . Look for lean stuff to keep it low calorie . Ground turkey works too!
- Yellow Onion: 1 medium , finely diced. No tears now!
- Garlic: 2 cloves , minced. Fresh is best, trust me.
- Ginger: 1 inch (2.5 cm) , grated. Adds a zing!
- Shredded Cabbage: 1 cup (85g) . Green or savoy, whatever you fancy.
- Shredded Carrots: 1 cup (85g) . Adds a nice sweetness and crunch.
- Bean Sprouts: 1/2 cup (40g) . Adds a lovely texture.
- Sliced Water Chestnuts: 1/4 cup (20g) . These keep them crispy and different.
- Low-Sodium Soy Sauce: 2 tbsp (30 ml) . Gotta keep that sodium in check, eh?
- Rice Vinegar: 1 tbsp (15 ml) . Adds a tangy flavour!
- Sesame Oil: 1 tsp . Essential for that authentic taste. Honestly, don't skip it.
- Ground Black Pepper: 1/2 tsp . For a bit of warmth.
- Red Pepper Flakes: 1/4 tsp (optional). For a lil' kick!
- Egg Roll Wrappers: 6 . Nasoya is a good shout, but whatever is available.
- Egg: 1 large , beaten. For that golden egg wash .
- Sesame Seeds: For garnish (optional). Makes them look proper fancy.
When picking the chicken, make sure it's pink and fresh. For the veggies, you want them crisp and not wilted. Makes all the difference!
Seasoning Notes
The low-sodium soy sauce , sesame oil , and rice vinegar are key. Ginger and garlic are essential. If you don't have rice vinegar, a splash of apple cider vinegar works in a pinch.
These are all about creating a delicious and healthy egg roll profile. They work really well to make your weight watchers egg roll recipe the talk of the town!
Equipment Needed
- Large Skillet or Wok . A good one will last you years!
- Cutting Board . Obvious, but gotta mention it.
- Sharp Knife . For chopping all those veggies.
- Small Bowl . For the egg wash .
- Pastry Brush . For brushing the egg wash.
- Baking Sheet . Essential for oven baked perfection.
- Parchment Paper . Stops things sticking, genius!
Don't have a wok? A large frying pan will do. No pastry brush? Use a spoon! The important thing is that you can still enjoy this weight watchers egg roll .
Right, that's your kit sorted. It’s all about making these delicious baked egg rolls with minimal fuss! Let's get cooking those chicken egg rolls , shall we?
Right then, let's get cracking on this Weight Watchers egg roll recipe. Fancy a healthier version of a takeaway favourite? This is just the ticket! I'm aiming for something a bit lighter and fresher than your traditional greasy spoon version.
Think less chip shop, more Michelin starred (okay, maybe just slightly more Michelin starred). Are you looking for healthy egg rolls ? Then you have come to the right place.
Lighter & Brighter: Weight Watchers Chicken & Veggie Egg Rolls
Craving Chinese but watching your waistline? These Weight Watchers Chicken & Veggie Egg Rolls are the perfect solution. We're ditching the deep fryer and heavy sauces for a baked, flavour packed version filled with lean ground chicken , crunchy vegetables, and a zesty ginger garlic sauce.
A healthier twist on a classic takeout treat that won't break the points bank. Think fresh, vibrant flavours with a satisfying crunch.
This recipe is low calorie and high protein . Rolling egg rolls can be a bit fiddly at first, but with a bit of practice, you'll be a pro in no time.
It's all about the technique, like perfecting a proper Yorkshire pudding takes a bit of practice.
Prep Steps for Perfect Egg Rolls
Essential mise en place is key! Honestly, chop all the veggies first. It saves SO much time. Dice your onion, mince the garlic and grate the ginger.
Shred your cabbage and carrots. Slice those water chestnuts, too. Time saving tip: Pre-shredded cabbage and carrots are a lifesaver! Also, don't forget to grab your egg roll wrappers.
Safety first! Remember to wash all your veggies before chopping.
step-by-step to Flavour Town
Alright, let's get this show on the road.
- Sizzle some olive oil in a large skillet. Then, cook that ground chicken until it's browned. Drain off any grease. No one wants a greasy egg roll recipe .
- Chuck in the diced onion, minced garlic, and grated ginger. Sauté until softened. This makes the house smell amazing!
- Add shredded cabbage, carrots, bean sprouts, and sliced water chestnuts. Cook for 3- 5 minutes until slightly softened.
- Stir in soy sauce, rice vinegar, sesame oil , black pepper, and red pepper flakes. Cook for 1- 2 minutes .
- Lay an egg roll wrapper like a diamond. Place 1/2 cup of filling in the center.
- Fold the bottom corner over the filling. Fold in the sides. Brush the top corner with beaten egg. Roll it up tight. This egg wash is important.
- Bake at 400° F ( 200° C) for 18- 20 minutes , flipping halfway.
- Cool and serve!
Pro Tips for Oven Baked Egg Rolls
Don't overfill the wrappers or they'll burst. I've been there, it's a mess! Always tuck tightly for a firm roll. You know?
Also, using parchment paper is key, prevents sticking.
Common mistake? Not brushing with enough egg wash . This gives that golden brown colour. make-ahead option: Assemble the egg rolls, then freeze them.
Bake from frozen, adding a few minutes to the baking time.
Give these baked egg rolls a go, and let me know what you think.
Recipe Notes for Your Lighter & Brighter: Weight Watchers Chicken & Veggie Egg Rolls
Right, before you dive headfirst into making these bad boys, let's chew the fat about a few things. We're talking about getting these healthy egg rolls just right, so listen up! It's about to get real.
I mean, who wants a soggy egg roll recipe ? Nobody, that's who.
Serve 'Em Up Right!
Let's talk about the posh bit - plating! For presentation, think simple. Arrange your baked egg rolls artfully on a plate.
A sprinkle of sesame seeds makes a difference. Seriously, it does. Feeling fancy? Add a few sprigs of coriander. Want to make the weight watchers egg roll experience complete? Serve with a small bowl of low-sodium soy sauce or even a low calorie sweet chili sauce for dipping.
On the side, try a light Asian salad. It balances the richness perfectly. Oh my gosh, I'm getting hungry just thinking about it!
Storage Secrets
Right, so you've got leftover chicken egg rolls lucky you! Pop them in an airtight container. They'll happily sit in the fridge for up to 3 days.
Wanna freeze them? Go for it! Wrap each egg roll individually in cling film, then bung them in a freezer bag.
They’ll keep for up to 2 months. When reheating, the oven is your friend . Bake at 175° C until heated through and crispy.
Honestly, microwaving can make them a bit sad and soggy. Avoid if possible!
Twists and Turns
Fancy a change? Ditch the ground chicken and go veggie. Add mushrooms , bell peppers, and bok choy . Boom vegetarian egg rolls ! Need these to fit your diet? Swap the soy sauce for a low-sodium version.
A little extra ginger or garlic will make up for that, I think, and you won't even notice! I am not a big fan of substitutions.
They are always worth it, though.
Nutrition Lowdown
Each Weight Watchers egg roll clocks in at around 180 calories. They're packed with about 18g of protein, which will keep you full.
I promise you this! There's a reasonable 7g of fat and around 12g of carbs. The fiber (about 2g) is great for your gut.
Remember, these are estimates, so check the labels on your ingredients. I should have paid more attention in science at school
Honestly, making these healthy egg rolls is easier than you think. With these tips, you're all set. Enjoy making your own weight watchers egg roll and get ready to dig in!
Frequently Asked Questions
Are these weight watchers egg rolls actually healthy, or is it too good to be true?
These egg rolls are a lighter take on the classic takeaway version, focusing on lean protein (chicken or turkey) and loads of veggies. Baking them instead of deep frying slashes the fat content significantly, making them a guilt free option.
Remember to check your specific ingredients' nutritional values for the most accurate point count, like you would with any WW recipe.
Can I freeze these Weight Watchers egg rolls to meal prep for later?
Absolutely! To freeze, let the baked egg rolls cool completely. Then, arrange them in a single layer on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer them to a freezer safe bag or container.
When ready to eat, bake directly from frozen at 400°F (200°C) for about 25-30 minutes, or until heated through and crispy. They're like your own freezer aisle, but much tastier!
What if I can't find egg roll wrappers at my local shop? What can I use instead?
No worries, mate! If you're in a pinch and can't find egg roll wrappers, wonton wrappers can work as a substitute, but keep in mind that they are smaller. You could also try using rice paper wrappers for a gluten-free version, but you may need to adjust the baking time, and the texture will be slightly different, less crispy.
I want to spice up my weight watchers egg roll recipe any ideas for adding a bit of zing?
Certainly! To add some heat, try increasing the amount of red pepper flakes or adding a pinch of cayenne pepper to the filling. A dash of sriracha or a teaspoon of chili garlic sauce would also do the trick. Don't be shy; experiment with different amounts until you find your perfect level of spice!
What's the best way to prevent my Weight Watchers egg rolls from getting soggy after baking?
Soggy egg rolls are a nightmare! Make sure to drain off any excess liquid from the cooked chicken and vegetable filling before assembling. Also, don't overfill the wrappers, as too much moisture can lead to sogginess. Baking them on a wire rack after baking can help to cool and keep the bottom crispy.
Lighter Brighter Weight Watchers Chicken Veggie
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 180 |
|---|---|
| Fat | 7g |
| Fiber | 2g |