Low-Fat Egg Rolls

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  • 1 tsp canola oil
  • 1 tsp garlic paste
  • 1 tsp grated ginger
  • 4 ounces lean ground chicken
  • 1 tsp water
  • 1 cup broccoli slaw or shredded cabbage
  • 1 cup raw spinach leaves, rinsed and dried
  • 1 tsp light soy sauce
  • 1 tsp sesame oil
  • 8 spring roll wrappers
  • Cooking oil spray


  1. Heat canola oil in a nonstick pan. Add garlic and ginger and saute lightly for a minute or two.
  2. Add the chicken and stir well. Reduce heat and cover pan. After 1 minute, add a tablespoon of water and stir well. Cover and cook until chicken is done. Place mixture on a freezer-safe plate and place in the freezer for 6 minutes.
  3. Mix cooled chicken, slaw, spinach, soy sauce, and sesame oil in a medium bowl.
  4. Place a few spoonfuls of filling mixture in each spring roll wrapper. Roll gently, securing the edges to the middle of the roll and sealing with water. Press flat.
  5. Spray a non-stick, ovenproof pan with canola oil and heat over medium heat. Place the rolls in the pan and allow bottoms to brown. Spray the tops of the rolls with canola oil spray, then flip them and place the pan in a preheated 425 degree oven. Bake for 12 minutes or until golden.

Chef’s Tips:

  • To serve, cut egg rolls in half and arrange on the plate with fresh sliced cabbage or broccoli slaw.
  • These go well with hot sauce or Asian chili sauce on the side.

Nutrition Information:

  • Serves 8. Each serving: 1 egg roll.
  • Each serving contains 130 calories, 3 g fat, 0 g trans fat, 0 g saturated fat, 10 mg cholesterol, 213 mg sodium, 19 g carb, 1 g fiber, 0 g sugar, and 6 g protein.
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