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Diabetes Forecast

The Healthy Living Magazine

Rice Paper Roll-Ups

Per Serving

Rice Paper Roll-Ups

Makes: 2 servings
Serving Size: 2 roll-ups
Calories 250
Fat 6 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 33 g
Fiber 3 g
Sugars 8 g
Cholesterol 35 mg
Sodium 375 mg
Potassium 305 mg
Protein 15 g
Phosphorus 305 mg
Choices: Starch 1.5, Fruit 0.5, Nonstarchy Vegetable 1
  • Makes: 2 servings
  • Serving Size: 2 roll-ups
  • Preparation Time: 30 minutes
  • Cooking Time: 10 minutes

Ingredients

1/2 lb. boneless, skinless chicken breasts (after cooking, place half in a tightly sealed container and refrigerate for use in Mango Chicken Stir-Fry, see link below)
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/2 Tbsp. olive oil
4 med. (8.5-inch-diameter) rice papers
Filling
1/4 cup coarsely chopped fresh cilantro
1 small red bell pepper, thinly sliced*
1 small yellow bell pepper, thinly sliced*
1/2 cup trimmed snow peas, julienned*
1 small mango, peeled and sliced into long, thin strips*
1 Tbsp. toasted sesame seeds
1 Tbsp. bottled hoisin sauce

Directions

  1. Preheat the oven broiler to high. Line a broiler pan with foil. Set the oven rack 6 inches from the heat source. Sprinkle the chicken on both sides with the salt and pepper. Add the chicken to the broiler pan. Drizzle with the olive oil. Broil the chicken for 5 to 6 minutes per side. Remove the chicken from the oven and let cool.
  2. When the chicken is cool enough to handle, thinly slice it. Place half of the chicken in an airtight container and refrigerate for use in Mango Chicken Stir-Fry.
  3. Fill a large, shallow bowl with warm water. Add one rice paper disk to the bowl and let soak for 20 seconds. Remove the rice paper from the bowl and transfer it to a flat working surface; pat dry with paper towels. Make a 3-inch row of filling ingredients near the bottom third of the rice paper; leave a 1-inch margin clear of filling. Sprinkle the filling with some of the sesame seeds and drizzle some hoisin sauce on top. Carefully fold the bottom end of the paper over the filling. Fold over each side of the rice paper and then roll it up like a burrito. Repeat with remaining ingredients. Cut each roll-up in half on a bias to serve.

Note: Do not soak the rice papers all at once. Make one roll at a time. For best results, fill and roll rice papers immediately after soaking them in water.

*Place half in a tightly sealed container and refrigerate for use in Mango Chicken Sir-Fry.

 
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