Description
These spring rolls are baked not deep fried, so they make a fantastic healthy snack for the whole family. The rolls are filled with a range of ingredients based on the Healthy Living Pyramid, with lots of fresh vegetables, and a little meat.
Summary
| Yield | |
|---|---|
| Prep time | 30 minutes |
| Meal Category | Snacks |
| Nutritional Category |
Ingredients
| 3 | Teaspoon | olive oil (1 for tray, 2 for cooking) |
| 1 | onion (diced) | |
| 1⁄2 | Teaspoon | Ginger (finely chopped or ground ) |
| 1 | clv | Garlic (finely chopped) |
| 5 | mushrooms (finely diced) | |
| 1⁄2 | capsicum (finely diced) | |
| 2 | Cup | cabbage (finely chopped) |
| 1⁄2 | Cup | bean sprouts |
| 1 | tbsp | Cornflour |
| 1 | Teaspoon | Sweet Chilli Sauce |
| 1 | tbsp | Soy Sauce |
| 1 | celery stalk (chopped) | |
| 1 | Cup | cooke ham (finely diced) |
| 250 | g | frozen spring roll pastry (thawed) |
Instructions
- Preheat oven to 200oC.
- Brush an oven tray with oil or lightly spray with oil.
- Heat oil in a wok or frying pan over medium to high heat. Add onion, ginger and garlic and stir-fry for 1 minute.
- Add celery, mushrooms, capsicum and cabbage and stir-fry for about 3 minutes.
- Add ham and sprouts. Cover with lid and let vegetables cook for another minute.
- Meanwhile combine cornflour, sweet chilli sauce, soy sauce and herbs.
- Add the mixed sauce to the spring roll filling and heat until mixture boils and thickens.
- Remove saucepan from heat and allow mixture to cool.
- Place 1-2 tablespoons of 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.
Nutritional Information (per serve)
- Energy: 431kJ
- Total sugars: 1g
- Protein: 3g
- Sodium: 223mg
- Calcium: 8mg
- Total fat: 7g
- Saturated fat: 2g
- Iron: 1mg
- Carbohydrate: 8g
- Fibre: 1g
Notes
Get the kids involved in making these spring rolls - it will give them an opportunity to learn how to cook something healthy and more importantly, help them to gain valuable cooking skills.