Baked Egg Rolls


'My family enjoys a variety of different foods including these crisp egg rolls,' remarks Barbara Lierman of Lysons, Nebraska. 'They're packed with tasty ingredients and also low in fat.'

Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins
8 servings


  • 2 cups grated carrots

  • 1 (14.5 ounce) can bean sprouts, drained

  • ½ cup chopped water chestnuts

  • ¼ cup chopped green pepper

  • ¼ cup chopped green onions

  • 1 garlic clove, minced

  • 2 cups finely diced cooked chicken

  • 4 teaspoons cornstarch

  • 1 tablespoon water

  • 1 tablespoon light soy sauce

  • 1 teaspoon vegetable oil

  • 1 teaspoon brown sugar

  • 1 pinch cayenne pepper

  • 16 egg roll wrappers*


  1. Coat a large skillet with nonstick cooking spray; add the first six ingredients. Cook and stir over medium heat until vegetable are crisp-tender, about 3 minutes. Add chicken; heat through.

  2. In a small bowl, combine cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes; remove from the heat. Spoon 1/4 cup of chicken mixture on the bottom third of one egg roll wrapper; fold sides toward center and roll tightly. Place seam side down on a baking sheet coated with nonstick cooking spray. Repeat with remaining wrappers and filling. Spray tops of egg rolls with nonstick cooking spray. Bake at 425 degrees F for 10-15 minutes or until lightly browned.


*Editor's Note: Fill egg roll wrappers one at a time, keeping the others covered until ready to use.

Nutritional Analysis: One serving (2 each) equals 261 calories,518 mg sodium, 27 mg cholesterol, 45 gm carbohydrate, 13 gm protein, 3 gm fat. Diabetic Exchanges: 3 starch, 1 lean meat.