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Baked Sundried Tomato and Basil Chicken Spring Rolls

One of the first things you learn as a nutrition student is that convenience foods are convenient for a reason.  People like their compact-ness.  Something else I’ve learned is that when you tack the word ‘mini’ on to something, people like it even more.  For example, consider the regular hot dog vs. the pig in a blanket.  Same basic idea: processed meat in a refined grain vessel but people love pigs in a blanket.

Anyway – these spring rolls are easy and tasty.  I made these for a party recently, didn’t serve them and somehow when I went to clean my kitchen at 2am after the party, they had all been eaten.  Plus, they’re healthier because they’re baked rather than fried.

For your convenience, I’ve included a long and short version of this recipe – cutting corners definitely doesn’t cut flavor in this instance.  But, as usual, it does add calories.

Baked Sundried Tomato and Basil Chicken Spring Rolls

Makes about 40 rolls

Short (slightly unhealthier) Version:

  • 1 package wonton wrappers
  • 3 precooked sundried tomato and basil chicken sausages (about 160 grams)
  • ¾ cup shredded sharp cheddar cheese
  • 2-3 tablespoons fresh thyme
  • 1 large egg, beaten with 1 tablespoon cold water

Preheat the oven to 400°F.  Line a cookie sheet with aluminum foil.  In a food processor, add the cheese and chicken sausage.  Pulse until incorporated, though not uniform.  Take one wonton wrapper with the corner pointed at you and place about 2-3 teaspoons of the chicken mixture on the wrapper, toward the point closest to you.  Wrap the roll from the bottom up and fold the ends in.  Coat the final point (and corner) with the egg mixture (using it as a glue) and roll it the rest of the way.  Place on the cookie sheet.  Repeat until the entire mixture is gone.  Bake for about 20 minutes or until golden, turning them over halfway through.

Longer (healthier) Version:

  • 12 ounces lean, ground chicken
  • ¼ cup sundried tomatoes, chopped finely
  • ½ cup basil, torn
  • 2-3 tablespoons fresh thyme
  • 1 tablespoon olive oil
  • 1 package wonton wrappers
  • ¾ cup shredded sharp cheddar cheese

To cook chicken, heat olive oil over medium heat.  Add ground chicken, sun dried tomatoes, basil, and thyme.  Sauté until cooked through, then follow the directions above.

NUTRITION INFORMATION (per roll of the longer recipe): 49 calories, 2g fat, 5g carbs, 0g fiber, 3g protein.  This recipe also has 1g saturated fat and 10 mg cholesterol.

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2 Comments to "Baked Sundried Tomato and Basil Chicken Spring Rolls"

  1. Kim says:

    These sound yummy I want to cook them for my boys 8 and 10.

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