Home Made Egg Rolls:

Embark on a delicious journey with W-W Egg Rolls—a smart and health-conscious rendition of the beloved classic that caters to those mindful of their points or calorie intake. This recipe ingeniously transforms traditional egg rolls into a lighter, yet equally satisfying, alternative by making mindful ingredient choices and embracing the efficiency of the air fryer.

The heart of these W-W Egg Rolls lies in a vibrant filling that combines lean ground turkey or chicken with an array of crisp and colorful vegetables such as cabbage, carrots, and bell peppers. The medley is seasoned with flavorful yet health-conscious choices, including low-sodium soy sauce, garlic powder, and ground ginger, ensuring a burst of taste without compromising on nutritional goals.

Assembling these guilt-free delights involves a careful wrapping of the filling in egg roll wrappers, opting for those with fewer calories or whole wheat options. The air fryer, preheated to a crisp-inducing 375°F (190°C), takes over for the cooking process. A light misting of cooking spray promotes that coveted golden brown and crispy exterior, creating a delightful contrast to the tender, flavorful interior.

Serve these W-W Egg Rolls as a satisfying appetizer or as a main course alongside your favorite dipping sauce. The air fryer’s efficiency and the recipe’s mindful choices showcase that health-conscious eating can indeed be a flavorful and enjoyable experience. Whether you are following the W-W program or simply seeking a lighter alternative, these egg rolls stand as a testament to the joy of delicious, yet mindful, culinary exploration.

W-W Egg Rolls:

Ingredients:

For the Filling:

• 1 lb ground turkey or chicken
• 1 cup shredded cabbage
• 1 cup shredded carrots
• 1 cup bean sprouts
• 2 green onions, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• Salt and black pepper to taste

For the Wrappers:

• Egg roll wrappers (choose light or low-carb versions if available)

For Cooking:

• Cooking spray or a small amount of oil for brushing

For the Dipping Sauce:

• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1/2 teaspoon sesame oil
• 1/2 teaspoon grated ginger (optional)
• Red pepper flakes or Sriracha for heat (optional)

Instructions:

1. In a skillet over medium heat, cook the ground turkey or chicken until browned. Drain any excess fat.
2. Add shredded cabbage, shredded carrots, bean sprouts, green onions, and minced garlic to the skillet. Cook for a few minutes until the vegetables are tender.
3. Stir in soy sauce, oyster sauce, sesame oil, salt, and black pepper. Cook for an additional 2-3 minutes.
4. Lay an egg roll wrapper on a clean surface with one corner pointing toward you. Place a spoonful of the filling in the center.
5. Fold the bottom corner over the filling, then fold in the sides, and roll tightly.
6. Seal the top corner with a dab of water to secure the roll.
7. Repeat with the remaining wrappers and filling.
8. Preheat your oven to 375°F (190°C).
9. Place the egg rolls on a baking sheet lined with parchment paper. Lightly spray with cooking spray or brush with a small amount of oil.
10. Bake for about 15-20 minutes or until the egg rolls are golden and crispy.
11. While the egg rolls are baking, mix together the ingredients for the dipping sauce.
12. Serve the baked egg rolls with the dipping sauce.

Approximate Nutritional Information (per egg roll, assuming 12 servings):

Please note that these values are estimates and can vary based on specific product choices and portion sizes:

• Calories: 80-100
• Protein: 6-8g
• Fat: 2-3g
  • Saturated Fat: 0-1g
  • Monounsaturated Fat: 1g
  • Polyunsaturated Fat: 0.5g
• Carbohydrates: 10-12g
  • Dietary Fiber: 1-2g
  • Sugars: 1-2g
• Net Carbs: 8-10g
• Sodium: 200-250mg