Healthy Vietnamese Spring Rolls

For a lunch to help keep you fuller for longer, choose these zingy, fresh, low fat spring rolls with a taste of Asia. The wholegrain noodles combined with the protein from the chicken can help keep you going until dinner time.

 

Ingredients (makes 12):

1 tbsp rapeseed oil

150g stir fry vegetable mix (peppers, bean sprouts etc.)

100g shredded cooked chicken

150g wholewheat noodles, cooked

1 tbsp each of freshly chopped mint and coriander leaves

1 tbsp light soy sauce (plus some for dipping)

1 tsp fish sauce

1 x 134g pack of spring roll wrappers (rice pancakes)

Method:

  1. Heat the oil in a frying pan and fry the vegetables for 1-2 minutes, allow to cool.
  2. Mix together the chicken, noodles, herbs and stir fry vegetables with the soy and fish sauces.
  3. Place the wrappers one at a time into hot water until soft and pliable (10 -15 seconds). Remove the wrappers and lightly blot on a dry, clean tea towel.
  4. Place equal amounts of the filling in the centre of each wrapper.
  5. Fold over the bottom and the sides and roll wrapper upwards to form a neat roll shape.
  6. Serve with additional soy sauce.

Cook's tip:

Vegetarian option - replace the chicken with shredded lettuce and spring onion, or swop the chicken for cooked and peeled prawns if you eat fish.

 

For more recipes visit wholegraingoodness.hgca.com

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