Chinese Chicken Egg Roll Wraps (225 calories)
Print recipe
| Serves | 1 |
| Prep time | 10 minutes |
| Cook time | 10 minutes |
| Total time | 20 minutes |
| Allergy | Egg |
| Meal type | Lunch, Main Dish, Side Dish, Snack, Starter |
| Misc | Pre-preparable, Serve Hot |
| Occasion | Casual Party, Formal Party, Valentines day |
| Region | Chinese |
| By author | Karen S Burns-Booth |
A fabulous Chinese inspired meal with stir-fry chicken and crunchy vegetables; instead of wheat pancakes, thin egg omelettes are made as wraps for the filling, making a tasty low-calorie meal with bags of flavours and just a little heat! 225 calories for the whole recipe means that this is perfect for those following the 5:2 diet for fast days, as well as those on the Weight Watchers diet too.
Ingredients
- Sesame oil, 1 tsp (40 cals)
- Chicken Breast, Meat Only, Cooked., 50 g (shredded, 65 cals)
- Carrot - Raw, 1 small (5-1/2" long) (peeled and cut into small matchsticks, 20 cals)
- Spring or scallions (includes tops and bulb), raw, 4 small (3" long) (trimmed and cut into strips, 6 cals)
- Ginger Root - Fresh/Raw, 1 Teaspoon (peeled and finely diced or grated, 2 cals)
- Garlic (Fresh), 2 cloves (6 g) (peeled and finely diced, 10 cals)
- Pak Choy - Chinese Cabbage, 2 leaves (25 g) (3 cals)
- Red Chilli (Fresh), finely diced - 10 g (4 cals)
- Chinese Five Spice - 1 teaspoon (4 cals)
- Free-Range Egg, Fresh, 1 large (beaten with 1 tablespoon water, 71 cals )
Note
A fabulous Chinese inspired meal with stir-fry chicken and crunchy vegetables; instead of wheat pancakes, thin egg omelettes are made as wraps for the filling, making a tasty low-calorie meal with bags of flavours and just a little heat! 225 calories for the whole recipe means that this is perfect for those following the 5:2 diet for fast days, as well as those on the Weight Watchers diet too.
Directions
| Step 1 | Heat up a wok or frying pan and add the sesame oil, allow the oil to get hot and then add all of the ingredients except the egg. Stir fry for 3 to 4 minutes, check seasoning and then set to one side in a warm place. |
| Step 2 | Heat up a small omelette pan and add half the whisked egg, allow to run over the base of the pan and cook a thin omelette, turning over after 2 minutes and cooking for a further 1 minute on the other side. Pour the rest of the egg in and cook as before. |
| Step 3 | Spoon stir-fry chicken mixture into a bowl or onto a plate with the egg rolls (thin omelettes) and add the mixture to the omelettes and roll up. There will be excess stir-fry mixture to enjoy after rolling and wrapping! |
| Step 4 | The whole meal is only 225 calories; add on 45 calories for 1 tablespoon of sweet chilli dipping sauce. (215 calories if using a medium egg and 195 calories if using a small egg) |
