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

Baked Parmesan Fries

Whether you like your fries piping hot or cooled to room temperature, the taste and texture of our Parm variety won’t disappoint. But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture.

Photo: Edward Pond

By Nancy S. Hughes

Serves: 4
Hands-on time: 8 minutes
Total time: 23 minutes

INGREDIENTS:

• 1 lb Yukon gold or red potatoes, scrubbed and cut into 1/2-inch-thick strips
• 1 tbsp extra-virgin olive oil
• 2 tsp dried Italian seasoning
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp coarsely ground black pepper, to taste
• Sea salt, to taste
• 1/4 cup grated Parmesan cheese

INSTRUCTIONS:

1. Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and sprinkle with Italian seasoning, garlic powder and pepper. Toss to coat, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 5 minutes more or until lightly golden.
2. Remove from oven. Sprinkle with salt and Parmesan. Serve immediately or at room temperature.

Nutrients per serving (2/3 cup Parmesan fries): Calories: 156, Total Fat: 5.5 g, Sat. Fat: 1.5 g, Carbs: 20 g, Fiber: 1 g, Sugars: 0 g, Protein: 6 g, Sodium: 162 mg, Cholesterol: 5 mg

Nutritional Bonus: One small spud offers 15% of your day’s recommended intake of vitamin B6. The water-soluble B vitamin is vital in the production of serotonin and melatonin, neurotransmitters that help regulate your sleep and mood. 

FOR A TWIST:Try grated Asiago cheese in place of the Parmesan, and dried red pepper flakes in lieu of the ground black pepper.

TIP:
But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture
.