High protein, fat loss friendly recipe;
OMG I am obsessed with these right now. If you love crunchy spring rolls, these are way better, healthier and have a tonne of protein per serve. Lunch sorted.
By the way these are from my brand-new Meal Prep recipe book that comes along with the Meal prep Masterclass. If you want to know more about my new Meal Prep Masterclass click here to see more info.
Ok here is the recipe for the rice paper rolls;
For the rolls;
Calories per 2 rolls 334, Protein 25, Carbs 18, Fat 12
Makes 15 rolls, 5 serves.
15 sheets of Vietnamese style rice paper
500g of lean chicken mince
400g approx. of any mushrooms you like
1 medium carrot
2 cloves of garlic
1 tbsp of olive oil
1 tbsp of salt reduced soy sauce
1 tsp of crushed fresh ginger
1 tbsp of coconut aminos (optional, adds a tang)
For the dipping sauce;
3 tbsp salt reduced soy sauce
2 tbsp honey or sweet soy sauce
2 tbsp of sesame seeds
2 tbsp of dry chilli flakes or fresh chopped chilli (optional of course)
Prep method;
1) Preheat non stick pan/skillet on medium heat with the olive oil. Add in garlic, carrot and mushrooms, sauté a little then add chicken mince.
2) Add the rest of ingredients and seasonings. Keep stirring as it cooks and breaking up any large chunks of chicken mince, cook for around 10 mins or until all the moisture is cooked out.
3) Set aside and let it cool for 5 mins while you prep the rice sheets.
4) Have a large chopping board on which you can make the rolls. One or two only at a time, wet the rice paper sheets, wait till the sheets start to soften and flexible, but not completely soggy and add about 2 tablespoons of the filling into each rice paper. Roll in from the sides first then gently roll away from yourself until it forms
a neat roll.
Tip; don’t overfill the rolls otherwise they will tear, the rice paper is very fragile, so it needs to wrap around the filling twice so it stays together.
5) For the sauce, mix all the sauce ingredients together in a small air tight container and portion out a small amount into a little dipping dish when you are ready to eat. Keep the rest in the fridge.
6) Making it crispy – OK, you ready this is the best part…
When ready to eat your rice paper rolls. Place a serving you want (about 3 rolls) onto a baking paper or baking sheet, spray a little olive oil and oven bake on grill setting medium heat (careful not to burn), for about 3 mins on each side to warm them up and make them super crispy and golden brown on top.
Better yet, if you have an air fryer, stick them in there with the spray of olive oil, they will come out super crispy and golden. Serve with dipping sauce and fresh coriander/cilantro or spring/green onion.
You can have these as they are from the fridge too without heating up, but they are waaaayy nicer crispy and hot, trust me.
I love these for lunch with a side of salad or just a cucumber and tomato. Enjoy and don’t forget to grab my free meal prep guide that includes 8 simple steps to guide you towards a healthier and more organised lifestyle.
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You can find reviews on popular brands, and recommendations on supplements like; collagen peptides, magnesium, protein powder, glucosamine, and much much more.
Check it out right here.
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