Flavour of the Month

These spring rolls are baked not deep fried, so they make a fantastic snack for the whole family.  Filled with a range of ingredients based on the Healthy Eating Pyramid, with lots of fresh vegetables, and a little meat.  Get the kids involved in making the spring rolls.  It gives them an opportunity to learn how to cook something healthy and more importantly, gain valuable cooking skills.  Make it a social event with family and friends enjoying the meal together!  Enjoy!

Makes 20

1 teaspoon oil for trays
2 teaspoons oil
1 medium onion, diced
½ teaspoon finely chopped ginger or ½ teaspoon ground ginger
1 clove garlic, finely chopped
1 stick celery, finely chopped
5 mushrooms, finely diced
½ capsicum, finely diced
2 cups finely chopped cabbage
½ - 1 cup finely diced cooked lean ham or chicken
½ cup bean sprouts, e.g. mung beans
1 tablespoon cornflour
1 teaspoon sweet chilli sauce
1 tablespoon salt-reduced soy sauce
2 tablespoons chopped fresh herbs (choose one or a combination of: parsley, coriander, basil)
250 g packet frozen spring roll pastry, thawed

Method

Preheat oven to 200 C.

Brush an oven tray with oil/ or lightly spray with oil.

Heat the oil in a wok or frying pan over medium to high heat. Add the onion, ginger and garlic stir-fry for 1 minute.

Add celery, mushrooms, capsicum and cabbage and stir-fry for about 3 minutes.

Add ham/ chicken and sprouts. Put on the lid and let vegetables cook for another minute.

Meanwhile combine the cornflour, sweet chilli sauce, soy, and herbs.

Add the mixed sauces to the spring roll filling, heat until mixture boils and thickens.

Remove saucepan from the heat and allow mixture to cool.

Place 1-2 tablespoons of the mixture on the bottom corner of one spring roll sheet. Fold edges of sheet in and roll up. Continue until all the mixture is used.

Bake in a hot oven for 15-20 minutes or until the spring rolls are golden brown.

Serve with a dipping sauce as a snack or with rice for a main meal.

Health Tip

Vegetables are an excellent source of antioxidants

Oven baked spring rolls contain much less fat than deep fried spring rolls

To reduce fat content use lean chicken or ham

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