Chicken Avocado Egg Rolls

Dairy Free
Health score
6%
Chicken Avocado Egg Rolls
90 min.
12
289kcal

Suggestions

Ingredients

  •  avocados sliced into 24 pieces
  • 0.3 cup bamboo skewers sliced
  • tablespoons canola oil 
  • cups canola oil 
  • 0.5 cup carrots shredded
  • 0.3 cup celery finely chopped
  • cups chicken breast chopped
  •  eggs mixed with 1 tablespoon milk
  • 12  egg roll wrappers 
  • tablespoon garlic minced
  • tablespoons ginger minced
  • cup cabbage green julienned
  • 0.3 cup bell peppers red finely minced
  • 0.5 cup onion red finely minced
  • 0.3 cup soya sauce 
  • 12 servings chili sauce sweet jarred for dipping

Equipment

  • bowl
  • frying pan
  • sauce pan
  • wire rack

Directions

  1. Watch how to make this recipe.
  2. In a saute pan over high heat, add canola oil.
  3. Saute red onions and bell peppers until translucent.
  4. Add ginger, garlic, bamboo shoots, celery, chicken, and cook for 5 minutes over medium heat. Deglaze pan with soy sauce. Cool mixture.
  5. In large bowl combine cabbage, carrots and chicken mixture.
  6. In medium saucepan, heat rice bran oil to 350 degrees F. Oil needs to be deep enough to keep egg roll from touching bottom of pan.
  7. Add more oil, if needed.
  8. To roll egg rolls, layout egg roll skin with corner facing you, place approximately 1/12th of mixture on roll and place 2 pieces of avocado on top of mixture. Fold corner over mixture, and then fold outside corners over the mixture, making a roll, 4 to 5-inches wide.
  9. Roll firmly, being careful not to tear wrapper, and seal the final edge with egg wash.
  10. Dredge the egg roll in egg wash, allow excess to drain off and submerge egg roll in oil. Fry until golden brown, about 3 to 4 minutes.
  11. Drain on sheet tray lined with a cooling rack.

Nutrition Facts

Calories289kcal
Protein11.63%
Fat70.21%
Carbs18.16%

Properties

Glycemic Index
26.15
Glycemic Load
0.83
Inflammation Score
-7
Nutrition Score
11.185652258603%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Apigenin
0.07mg
Luteolin
0.05mg
Isorhamnetin
0.33mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:289.17kcal
14.46%
Fat:23.06g
35.47%
Saturated Fat:4.05g
25.34%
Carbohydrates:13.43g
4.48%
Net Carbohydrates:10.31g
3.75%
Sugar:1.76g
1.96%
Cholesterol:30.81mg
10.27%
Sodium:398.19mg
17.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.59g
17.18%
Vitamin E:6.01mg
40.04%
Vitamin A:1081.97IU
21.64%
Vitamin B3:4.22mg
21.09%
Selenium:13.15µg
18.79%
Vitamin K:18.29µg
17.42%
Vitamin B6:0.34mg
17.04%
Vitamin C:10.93mg
13.25%
Fiber:3.11g
12.45%
Folate:49.12µg
12.28%
Manganese:0.21mg
10.47%
Phosphorus:102.83mg
10.28%
Potassium:339.71mg
9.71%
Vitamin B5:0.96mg
9.59%
Vitamin B2:0.15mg
9.11%
Vitamin B1:0.12mg
8.33%
Magnesium:24.59mg
6.15%
Copper:0.11mg
5.71%
Iron:1.01mg
5.59%
Zinc:0.6mg
3.98%
Calcium:22.73mg
2.27%
Vitamin B12:0.09µg
1.42%