Chicken egg rolls are a popular Chinese appetizer. With just 1 egg roll (85 g), you can enjoy a savory treat that's perfect for any occasion. What's even better is that it's only 110 calories per serving, making it a healthier alternative to other fried foods.
Made with a crispy wrapper and filled with tender pieces of chicken and vegetables, chicken egg rolls are a delicious and satisfying snack. In addition to being low in calories, they are also a good source of protein and fiber, thanks to the chicken and vegetables.
In this article, we'll explore everything you need to know about chicken egg rolls - from ingredients to nutritional value to serving suggestions.
Introduction to Chicken Egg Rolls
Chicken egg rolls are a popular Chinese appetizer made with a crispy wrapper filled with a savory mixture of chicken, vegetables, and spices. They are typically fried until golden brown and can be enjoyed as a snack or as part of a meal. Chicken egg rolls are easy to make and can be customized to your liking. Some popular variations include adding shrimp, beef, or pork to the filling, as well as incorporating different vegetables and seasonings.
Ingredients of Chicken Egg Rolls
To make chicken egg rolls, you'll need the following ingredients: egg roll wrappers, ground chicken, shredded cabbage, shredded carrots, diced onions, minced garlic, soy sauce, sesame oil, and vegetable oil for frying. You can also add in other vegetables such as mushrooms, bell peppers, or bean sprouts, as well as spices like ginger or red pepper flakes for added flavor.
Preparation of Chicken Egg Rolls
To prepare chicken egg rolls, start by heating a large skillet over medium-high heat. Add the ground chicken and cook until browned, breaking it up into small pieces as it cooks. Add in the shredded cabbage, carrots, onions, and garlic, and cook until vegetables are tender. Stir in soy sauce and sesame oil, and remove from heat. Lay an egg roll wrapper on a flat surface, and spoon 2-3 tablespoons of the chicken mixture onto it. Roll up the wrapper, tucking in the sides, and seal with a bit of water. Repeat for remaining wrappers and filling.
Nutritional Value of Chicken Egg Rolls
One chicken egg roll (85 g) contains approximately 110 calories, 4 grams of fat, 10 grams of carbohydrates, and 7 grams of protein. In addition to being low in calories, chicken egg rolls are also a good source of fiber, vitamin A, vitamin C, and iron.
Calories in Chicken Egg Rolls
With only 110 calories per serving, chicken egg rolls are a healthier alternative to other fried appetizers. In comparison, a serving of fried calamari can contain upwards of 500 calories, while mozzarella sticks can contain over 800 calories per serving. By choosing chicken egg rolls as a snack, you can indulge without the worry of consuming excess calories.
Health Benefits of Chicken Egg Rolls
Chicken egg rolls offer a number of health benefits. They are a good source of protein, which is essential for building and repairing muscle tissue. They are also a good source of fiber, which can help regulate digestion and promote a feeling of fullness. Additionally, the vegetables in the filling provide essential vitamins and minerals, such as vitamin A, vitamin C, and iron.
How to Make Chicken Egg Rolls More Nutritious
To make chicken egg rolls even more nutritious, consider adding in more vegetables, such as broccoli, spinach, or kale. You can also use a whole grain wrapper instead of a traditional one to add more fiber to the dish. Another option is to bake the egg rolls instead of frying them, which can significantly reduce the amount of fat and calories in the dish.
Serving Suggestions for Chicken Egg Rolls
Chicken egg rolls are versatile and can be served in a variety of ways. They make a great appetizer for parties or can be served as a side dish with rice and stir-fried vegetables. You can also enjoy chicken egg rolls on their own as a snack, or pair them with a dipping sauce such as sweet chili sauce or spicy mustard for added flavor.
Variations of Chicken Egg Rolls
There are a number of variations of chicken egg rolls that you can try. One popular variation is to use shrimp instead of chicken for a seafood twist on the classic appetizer. Another option is to make vegan egg rolls by using tofu and a variety of veggies like carrots, cabbage, and mushrooms.
Conclusion
Overall, chicken egg rolls are a delicious and healthy snack that you can enjoy anytime. With only 110 calories per serving and a unique flavor that can be customized to your liking, they are the perfect choice for anyone looking for a savory appetizer that won't break the calorie bank. Whether you enjoy them as part of a meal or on their own, you're sure to love the crunchy texture and flavorful filling of chicken egg rolls.
5 FAQ about Chicken Egg Rolls
1. How many calories are in one chicken egg roll?
One chicken egg roll contains 110 calories.
2. Are chicken egg rolls healthy?
Chicken egg rolls can be a part of a healthy diet when consumed in moderation. They provide protein and some vegetables, but can be high in sodium and unhealthy fats. It is best to limit intake and pair with a balanced meal.
3. What is the filling of a chicken egg roll?
The filling of a chicken egg roll typically consists of shredded chicken, vegetables such as carrots and cabbage, and sometimes noodles or rice. It is wrapped in a crispy shell and often served with a dipping sauce.
4. How should I store leftover chicken egg rolls?
Leftover chicken egg rolls should be stored in an airtight container in the refrigerator. They can typically be reheated in the oven or air fryer to maintain their texture.
5. Are there vegetarian or vegan options for egg rolls?
Yes, there are vegetarian and vegan egg roll options available. Instead of meat, these egg rolls may contain tofu or other plant-based proteins. It is important to check the ingredients and ask the restaurant or manufacturer about any potential animal products used in the preparation process.