Low-Cal Asian Spring Rolls

Asian Spring Rolls:

This recipe makes TEN HUGE spring rolls. Yes, TEN!! The entire serving only clocks in at 275 cals and it is easy to split up in two or three meals. Or one HUGE meal at the end of the day.

I buy these spring roll wrappers from a local Asian supermarket here in Charlotte. The brand name is wei-chuan. The wrappers are 20 cals each. The wrappers measure 8x8 inches. That what I mean when I say they are giant.

Heres what you need:

10 spring roll wrappers - 200 cal
1/2 bag coleslaw - 62.5 cals
1 inch shredded ginger - 2 cals (yup! lol)
pam cooking spray
salt

Heat oven to 450
Lightly spray a parchment covered cookie sheet with Pam
Remove spring roll wrappers from package and set them on a plate covered with a damp paper towel (this part is critical because they will dry up almost instantly and crack)
Saute cabbage and ginger (I add a bit of sliced onion sometimes) in a pan lightly sprayed with cooking spray for about 5 mins until tender.
Remove from pan and place in a bowl to cool a bit.


Setting up your rolling station:

Place a small bowl of water and a pastry brush (or use fingers if you dont have one) next to your wrappers.

Take a spring roll wrapper and lay it flat. Place a heaping tablespoon (or more) on the middle of the wrapper. Bring one corner down over the mixture and then fold the opposite corners over that. Roll the spring roll until you have just the last corner peeking out and moisten that with a bit of water and continue rolling until sealed. Place roll seam side down on the parchment paper.

When you are finished rolling the other 9, lightly spray the tops of the rolls with a mist of Pam. (very little is needed)

Place in oven for 8-10 minutes. Flip spring rolls over and cook an additional 5 minutes.

Low-Cal Meat Ideas

Salmon Patties:

1 pouch smoked salmon (Chicken of the Sea) 120
3 T. egg whites - 35
1/4 cup oat fiber - 0

Total cal - 155

I mixed everything together then squished it into a patty. (I think I'd make 2 next time - easier to handle in the pan.) I sprayed a pan with cooking spray and "pan-fried" the patty until it was crispy on both sides. Makes 1 large or 2 decent sized patties

Low-Cal Breakfast Ideas

Omelette:

1/4 cup egg whites with 1t psyllium to make a wrap.
Put that in the omelet pan and make sure it spreads out.
raw spinach, cut up mushrooms, half a can of baby shrimp, 1 laughing cow cheese wedge
fold and put the lid on top and let cook for a few minutes
Put on plate and add diced jalapenos and salsa to the top.
about 150 calories and was very filling.

Protein Oatmeal:

1/2 can of pure protein vanilla protein shake
I poured a little bit in a bowl and added almost 1t gluc and whisked it until thick then poured more protein in until i used about half the can
added 1T soaked steel cut oats
added a little water and nuked for 2 min
added 1T cocoa, 2 packets of stevia, some walden farms syrup
This was wonderful
1/2 can of protein 55 calories
Steel cut oats 37 calories
1T cocoa 20 calories

 

Pumpkin Protein Oatmeal:

1/4 cup cooked steel cut oats
1/4 cup cottage cheese
1/4 cup pumpkin puree
1T egg whites
cinnamon
pumpkin pie spice
walden farms syrup
2 packets stevia

blend and heat in the microwave for 1:45, big bowl and very filling
Only 111 calories

Low-Cal Veggie Dishes

Baked Tomatoes Oregano
INGREDIENTS
large ripe tomato, sliced 1/4 inch thick
4 oz fat-free cottage cheese (I used 2%)
bread crumbs from crushed grissini or melba toast (I used sesame melba)
1 clove garlic, minced
2 sprigs fresh parsley, chopped
salt and pepper to taste
1/2 teaspoon dried oregano
Pam or cooking spray

DIRECTIONS
Preheat oven to 400 degrees F (200 degrees C). Coat a shallow baking dish with cooking spray.
Place tomato slices close together in prepared baking dish. Sprinkle with cheese, bread crumbs, garlic, parsley, salt, pepper, and oregano.
Bake for 20 minutes in the preheated oven, or until cheese is lightly toasted.

Makes 1 serving. Calories 114

Zucchini "fries":

1 tbsp Oat Fiber
1 tbsp Parmesan Cheese, Original
1 Medium zucchini
1 large Egg White
2 sprays Olive Oil No Stick Cooking Spray

Directions

Additional: salt and pepper
Line a baking sheet with parchment paper and give a very quick spray of olive oil cooking spray.
In a baggie mix parmesan, oat fiber, salt(not much) and pepper. Remove 1/2 the dry mix and set aside.
Slice zucchini into desired "fry" size.
Beat egg white with 1tsp water then toss the zucchini to coat. Shake off excess and then toss 1/2 of the zucchini with the dry mix in the baggie, lay out on baking sheet and add the remaining dry mix and zucchini to the baggie, shake to coat and place on the baking sheet.
Spritz the top with cooking spray and bake at 400f for 20 minutes or until nicely browned.
(I did not flip these, they browned on the parchment just fine).

For the recipe: 84 calories; 4.g fat; 20g carbs; 15g fiber; 9.4g protein

Dijon Chicken Salad:
This recipe contains glucomannan, a natural, soluble fiber that is often used to help with weight loss. (The fiber creates a sense of fullness and can help reduce appetite.) You can purchase glucomannan in capsule form or in packets, at health food stores or through online distributors. Ingredients
Serves: Prep: 5min Cook: 0min Total: 10min NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
•1 1/2 tablespoons chicken broth, regular
•1 1/2 tablespoons dijon mustard
•1 tablespoon extra-virgin olive oil
•4 grams glucomannan
•3 ounces broiled boneless, skinless chicken breasts, chopped
•1/2 cup chopped celery
•1/3 cup peeled, chopped sweet apples (such as golden delicious)
•1 tablespoon capers, drained (optional)
•salt
•ground black pepper to taste