Chicken Egg Rolls with Red Cabbage, Mango & Lime

Wrap up a refreshing lunch with our clean egg rolls, loaded with chicken, cabbage, mango and cilantro and baked until golden brown – with just 10 minutes of hands-on time!

Photo: Natalie Perry

By Robin Miller

Serves: 4
Hands-on time: 10 minutes
Total time: 40 minutes

INGREDIENTS:

• 4 bone-in skinless chicken breasts
• 1/4 cup brown rice
• 1 cup shredded red cabbage
• 1 cup peeled and diced mango
• 2 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 1/2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 8 egg roll wrappers

INSTRUCTIONS:

1. Preheat oven to 375°F. Mist a large baking sheet with olive oil cooking spray. Place chicken breasts on sheet and roast until cooked through and no longer pink inside, 25 to 30 minutes. Maintain oven temperature.
2. Meanwhile, cook brown rice according to package directions.
3. When chicken is cool enough to handle, use a fork to shred meat from the bone, making 2-inch pieces. Combine chicken, cabbage, mango, rice, cilantro, lime juice, soy sauce and sesame oil; mix well.
4. Spoon mixture diagonally onto centers of wrappers, dividing evenly. Fold both short corners up and over filling. Fold 1 long corner to center; roll towards remaining corner. Transfer rolls to baking sheet, seam side down, and mist with cooking spray. Bake for 10 to 15 minutes, or until golden brown.

Nutrients per serving (2 egg rolls): Calories: 372, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 49g, Fiber 3 g, Sugars: 8 g, Protein 33 g, Sodium 464 mg, Cholesterol: 72 mg

Crispy Asian Chicken and Creamy Corn Bake

Bold aromatic ingredients, such as soy sauce, ginger, green onions and garlic, are the key to infusing this light meal with serious, savory flavor – not to mention a seriously crispy exterior on our faux "fried" chicken, despite having only 339 calories!

     Photo: Gregory James, Jessica Colley

By Jennifer Iserloh

Serves: 4
Hands-on time: 15 minutes
Total time: 45 minutes

INGREDIENTS:

• 2 egg whites
• 1 1-inch piece ginger, peeled and cut into thirds
• 2 tsp low-sodium soy sauce
• 1 tbsp arrowroot
• 2 cloves garlic, cut in half
• 2 boneless, skinless chicken breasts (about 1 lb), sliced into 4 even cutlets
• 2 cups unsweetened all-natural crispy brown rice cereal
• Olive oil cooking spray

CORN BAKE:

• 1 tbsp olive oil
• 2 cloves garlic, chopped
• 2 tsp Chinese five-spice powder
• 1 tbsp whole-wheat flour
• 1 cup skim milk
• 1 1/2 cups thawed-from-frozen corn
• 1 1/2 packed cups baby spinach leaves
• 2 scallions, thinly sliced
• 1 egg white
• 1/4 tsp baking soda

INSTRUCTIONS:

1. Preheat oven to 350°F. Place 2 egg whites, ginger, soy sauce, arrowroot and halved garlic in a mini chopper or blender. Blend to break up ginger and garlic, until fairly smooth. Transfer egg mixture to a shallow dish and add chicken, turning a few times to coat; set aside. Place cereal on a sheet of wax paper.
2. Prepare corn bake: Add oil, chopped garlic and five-spice powder to a small saucepan over medium heat. Cook for 1 to 2 minutes, stirring often, until garlic becomes golden and fragrant. Add flour and cook for 2 more minutes, mashing mixture with the back of a spoon until a thick paste forms. Reduce heat to low and whisk in milk, bringing mixture to a slow simmer. Cook for 2 to 3 minutes, until sauce thickens. Stir in corn, spinach and scallions and cook for about 1 minute more, until spinach wilts. Stir in 1 egg white and baking soda. Transfer mixture to an 8 x 8-inch baking dish and place in preheated oven.
3. Remove chicken from egg mixture. Press both sides of each chicken cutlet into cereal and transfer to a large baking sheet misted with cooking spray. Coat tops of chicken with a thin layer of cooking spray and transfer to oven, alongside corn mixture. Bake both for about 25 minutes, until corn has puffed and chicken has cooked through and is no longer pink in the center. Remove corn mixture and chicken from oven, letting chicken rest for 4 minutes before slicing and serving with corn bake.

Nutrients per serving (4 oz chicken and 3/4 cup corn bake): Calories: 339, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 5 g, Protein: 35 g , Sodium: 300 mg, Cholesterol: 67 mg

READER RECIPE TESTER
Ashley Costello
Chesapeake, Virginia
“I easily found all the ingredients needed for this recipe and even got my hands on fresh corn (yum!). The finished product appealed to every member of the family (that’s ages one, five and eight, plus adults). I did add sea salt and black pepper throughout to suit my tastes, but I really liked the combination of corn, spinach and spices in the Creamy Corn Bake.”