16 Mar Egg Roll Bowl
Imagine an egg roll with all of the flavor and none of the guilt. That’s this recipe. Petiterie’s expert heart-healthy recipe reviewer, dietician Michelle Rauch, MS RD, struck heart-healthy gold the other day with her discovery of this incredibly delicious and good-for-you idea for making what is essentially the inside of the egg roll, minus the deep fried dough on the outside. Michelle sent me some absolutely show stopping pictures of her egg roll bowl, and I was hooked — and inspired to try my own take on it. My very first stab at it earned two thumbs up from the hubby and a request to put it into the regular rotation. This recipe uses lean ground chicken breast and a bag of pre-shredded green cabbage and carrot cole slaw mix to keep it heart-healthy and zippy to make as possible.
If you haven’t already, check out this previous post to learn the surprising reason why eating a heart-healthy diet may be even more important if you’re petite.
Here’s why this recipe is a heart-healthy home run according to Michelle. Eliminating the deep fried wrapper removes the unhealthy trans fats that are present in a typical egg roll. Also, this recipe uses “less sodium” soy sauce, which keeps the amount of sodium down to an acceptable minimum. Consuming lean sources of protein, like chicken breast, is a major guideline for heart-healthy eating. Cabbage contains good amounts of fiber, antioxidant phytonutrients, vitamin C, and manganese, and carrots supply carotenoids, fiber and vitamins A,K, and C.
From my heart to yours… Bon appétit!
Egg Roll Bowl
1 lb. ground chicken breast
2 tablespoons extra virgin olive oil
1 clove garlic, minced
1 14-16 oz. bag of “cole slaw mix” (pre-shredded shredded 1/4 teaspoon ground red pepper flakes
2 teaspoons freshly grated ginger
1/4 cup “less sodium” soy sauce
1 tablespoon sesame oil
2 teaspoons Sriracha sauce
1 bunch scallions, green portions thinly sliced into rings
1 teaspoon sesame seeds
1. In a medium sized frying pan on medium heat, sauté the minced garlic and ground chicken in 1 tablespoon of the olive oil for about 5-7 minutes, until the chicken is fully cooked. Remove the chicken with garlic from the pan and set aside.
2. Sauté the cole slaw mix in the medium sized frying pan in the remaining 1 tablespoon of olive oil on medium heat for about 5-7 minutes, until the vegetables are soft.
3. Add in the ginger and sauté for 1 minute.
4. Add the chicken back into the pan.
5. Add in the soy sauce, sesame oil and Sriracha sauce and sauté for 1 additional minute.
6. Remove to serving bowl.
7. Sprinkle scallions and sesame seeds on top for garnish.
Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing and contributing to this post.