Delicious Chicken and Vegetable Baked Spring Rolls - the perfect appetizer for your Chinese Fakeaway

I often make up a batch of these, the kids love them, they are great for our homemade Chinese Feast nights and great cold in the kids lunches the next day or to take on a picnic.

You can really vary these up too by adding a different protein such as pork, shrimp or even Tofu if you are vegetarian. You can even add a little chilli to make them spicy. 

The only ingredient that you may need to source is the egg roll (spring roll wrappers). My supermarket sells them, but you will find them in Asian Supermarkets also, as well as these Spring Roll Sheets, Fresh from Frozen, 2 x 40 Sheets on Amazon (Note: I haven't used those ones, so not sure how good they are.)

They are really easy to make: 

Spray a frying pan with some cooking oil spray

Add the garlic and ginger and chicken thigh and cook until browned.

Add the beansprouts and broccoli slaw mix and stir fry for a few minutes, add a little light soy sauce and some black pepper.

Get one egg roll wrap and add some of your mixture to the centre and fold in the corners like below

Fold one of the points right up across (like an unsealed envelope)

and then fold over the other point, to make a spring roll. Slightly wet the point with some water, to seal.

Repeat with remaining spring rolls, spray a baking tray with some cooking oil spray.

Add the spring rolls, and spray over the top with some more cooking oil spray

Bake in the oven for approx 20 mins (turning over half way through cooking time).

You can add various other fillings to these, such as pork, shrimp, tofu, quorn etc.

These are also great served with some sweet chilli sauce

Complete your Chinese Fakeaway with some of these other recipes:

• LOW SYN GINGER CHICKEN WITH MUSHROOMS AND NOODLES
• ACTIFRY SWEET AND SOUR CHICKEN BITES
• CHICKEN CHOP SUEY
• BEEF WITH MUSHROOMS IN OYSTER SAUCE
• LOW SYN BEEF CHOW MEIN
• SYN FREE CHICKEN SINGAPORE NOODLES CHILLI BEEF (STOVE TOP AND ACTIFRY)
• CHICKEN FRIED RICE
• LOW SYN GINGER BEEF AND BROCCOLI
• LOW SYN CHINESE PORK
• SWEET AND SOUR CHILLI BEEF
• HOISIN CHICKEN
• CHINESE FIVE SPICE CHICKEN
• EGG FRIED RICE

or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.

Kitchen Items used for these Chicken and Vegetable Baked Spring Rolls:

• Kitchen Scales
• Chopping Board
• Measuring Cups
• Santoku Knife
• Measuring Spoons
• Baking Tray
• Frying Pan
• Wooden Spoon

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Chicken and Vegetable Baked Spring Rolls

Yield: 6 spring rolls

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Delicious oven baked Chicken and Vegetable Spring Rolls - the perfect appetizer for your Chinese Fakeaway.

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Ingredients

• 1 large chicken thigh (approx 100g/3.5oz) (skin and visible fat removed), cut with scissors into thin strips
• handful of beansprouts
• handful of broccoli slaw mix (if you can’t get this, use some finely shredded cabbage and carrot)
• 1 teaspoon of grated fresh ginger
• 1 garlic clove, crushed
• light soy sauce
• black pepper
• Cooking oil spray
• 6 egg roll wraps (wonton wrappers) – you should find these in your local Oriental market

Instructions

1. Preheat oven to 180c or 350f
2. Spray a frying pan with some cooking oil spray
3. Add the garlic and ginger and chicken thigh and cook until browned.
4. Add the beansprouts and broccoli slaw mix and stir fry for a few minutes, add a little light soy sauce and some black pepper.
5. Get one egg roll wrap
6. Add some of your mixture to the centre and fold in the corners like below
7. Fold one of the points right up across (like an unsealed envelope)and then fold over the other point, to make a spring roll. Slightly wet the point with some water, to seal.
8. Repeat with remaining spring rolls, spray a baking tray with some Frylight or Pam spray.
9. Add the spring rolls, and spray over the top with some more frylight or Pam spray
10. Bake in the oven for approx 20 mins (turning over half way through cooking time).
11. You can add various other fillings to these, such as pork, shrimp, tofu, quorn etc.
12. These are also great served with some sweet chilli sauce

Notes

This recipe is Slimming World and Weight Watchers friendly

• Extra Easy - 3 per spring roll
• WW Smart Points - 2 per spring roll

*Suitable for freezing

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. 

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Nutrition Information

Yield 6 Serving Size 1 spring roll
Amount Per Serving Calories 100Total Fat 2.6gSaturated Fat 0.7gCholesterol 13mgSodium 167mgCarbohydrates 2.3gFiber 1.2gSugar 1gProtein 6.1g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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