Fresh Recipe: Healthy Spring Rolls Three Ways

Monday, April 07, 2014 8:00 AM

Fresh spring rolls are a quick way to boost your intake of nutrient-dense foods. Simply purchase the pre-made rice papers (spring roll wrappers), fill with your favorite vegetables, roll, and enjoy.  You can add lean protein like shrimp, chicken breast or tofu to make spring rolls a more filling snack or a meal.  Low sodium soy sauce is a perfect accompaniment to these healthy treats. 

Katrina Herrejon, Certified Diabetes Educator at NorthShore, shares her recipe for healthy spring rolls three ways:

Reasons to Love Spring Rolls:

  1. Portable. Sometimes there is just no time for a knife and fork. Springs rolls are a great way to take your vegetables on the go. And, they can be eaten with one hand.
  2. Raw. Uncooked vegetables are packed with fiber, vitamins and minerals. They are also particularly filling, which helps to make these low-calorie wraps satisfying.
  3. Quick. You don’t need to perfectly julienne your vegetables to make a delicious spring roll.  Just finely chop whatever vegetables you have on hand and roll it up!  

Spicy: Serrano pepper, radish, lettuce and green onion 
American: Avocado, carrots, zucchini, red pepper and basil
Shrimp: Shrimp, cucumber, bean sprouts and cilantro 

Nutrition Information Spicy: 

Calories 48
Total Fat 1g
Total Carbohydrate 9g
Fiber 1g
Protein 1g

Nutrition Information American:
Calories 62
Total Fat 3g
Total Carbohydrate 10g
Fiber 2g
Protein 1g

Nutrition Information Shrimp:
Calories 59
Total Fat 1.5 g
Total Carbohydrate 9g
Fiber 1g
Protein 3.5g

*Nutrition information may vary based on brand of spring roll wrapper used. 

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