Chicken Egg Rolls with Red Cabbage, Mango, and Lime

Serves: 4
Hands-on time: 10 minutes
Total time: 40 minutes

Ingredients:

• 4 bone-in skinless chicken breasts
• ¼ cup brown rice
• 1 cup shredded red cabbage
• 1 cup peeled and diced mango
• 2 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 ½ tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 8 egg roll wrappers

Directions:

1. Preheat oven to 375F.  Mist a large baking sheet with olive oil cooking spray.  Place 4 bone-in skinless chicken breasts on sheet and roast until cooked through and no longer pink inside, 25 to 30 minutes.  Maintain oven temperature.
2. Meanwhile, cook ¼ cup brown rice according to package directions. 
3. When chicken is cool enough to handle, use a fork to shred meat from the bone, making 2-inch pieces. 
4. Combine chicken, 1 cup shredded red cabbage, 1 cup peeled and diced mango, rice, 2 tbsp chopped fresh cilantro, 2 tbsp fresh lime juice, 1 ½ tbsp low-sodium soy sauce and 1 tsp sesame oil; mix well. 
5. Spoon mixture diagonally onto centers of 8 egg roll wrappers, dividing evenly.  Fold both short corners up and over filling.  Fold 1 long corner to center; roll towards remaining corner.  Transfer rolls to baking sheet, seam side down, and mist with cooking spray.  Bake 10 to 15 minutes, or until golden brown.

Nutrients per serving (2 egg rolls):

Calories: 372; Total Fat: 5 g; Sat. Fat: 1 g; Carbs: 49 g; Fiber 3 g; Sugars: 8 g; Protein 33 g; Sodium 464 mg; Cholesterol: 72 mg

Estelle L. Benoit, RD, LDN
Cleaneating Magazine June 2012