Posted by: Joe Nuss on Apr 03, 2010
By Brandon McDearis
In recent years, research has reported that the traditional Japanese diet is closely linked with reducing the risk of many chronic diseases, while also promoting overall longevity. This month's recipe is proof that the Japanese are indeed doing it right when it comes to eating a a low calorie diet that consists of disease fighting foods. This vegetable spring roll wrap is not only very light and healthy, but it is also extremely flavorful. And believe it or not, it is also very simple to prepare. You do not to have to be a pro in the kitchen to make these look appealing. If you can make a burrito or a wrap, then you can make a spring roll. They make for a great lunch, snack or hors d'oeuvre for guests at a party.
- 1 12oz bag of broccoli slaw
- ½ red bell pepper diced small
- 1 clove garlic minced
- 1 teaspoon ginger minced
- 1 tablespoon olive oil
- 3 tablespoons soy sauce
- 1 tablespoon honey
- ¼ cup diced cucumber
- ¼ cup chopped cilantro
- 5 green onions chopped small
- 1 pack spring roll rice paper wraps
- Prep all of the vegetables and herbs, and mix together the soy sauce and the honey in a bowl. Set aside.
- Saute the broccoli slaw and the red pepper with the oil in a wok or large saute pan at high heat for 1-2 minutes. Add the garlic and ginger and continue to toss for about 15 seconds.
- Add the soy sauce/honey mixture, tossing thoroughly before removing from the heat. The vegetables should be softer, but still somewhat crisp. Place in the refrigerator to cool down for at least 30 minutes.
- Remove vegetables from the refrigerator, and mix in the diced cucumber, cilantro and green onion.
- Fill a bowl or baking dish large enough to hold the rice paper with warm water. With your hand, emerge two layers of the rice paper (stacked together ) in the warm water until it just begins to soften enough to work with. Lay the rice paper down flat on a cutting board or plate. Scoop one heaping spoonful onto the middle of the rice paper. Fold the end closest to you over the vegetable mixture (as you would if making a wrap or burrito) slightly pulling the mixture towards you. Then fold each end towards the middle and continue rolling away from you. Arrange on a platter or a plate with the seem side down. Repeat this step until you are out of vegetable mixture. You may cut them diagonally with a sharp knife for a more attractive presentation. I personally like serving these dipped in a sweet chili sauce.
48 calories / 0.6g fat / 7g carbohydrates / 1.2g fiber / 2g protein
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.