Vietnamese Spring Rolls Recipe

Choose these zingy, fresh, low fat spring rolls with a taste of Asia for lunch – the whole grain noodles combined with the protein from the chicken will help keep you going until dinner time

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    Prep Time

    30 mins

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    Cook Time

    5 mins

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    Serves

    4

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    Cost Per Serving

    94p

Nutrition Per Serving

  • Calories210 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat4.5g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates0.6g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs28.5g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars1.8g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre1.2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein14.1g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt0.72g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Ingredients

  • 1 tbsp rapeseed oil
  • 150g stir fry vegetable mix (peppers, bean sprouts etc)
  • 100g shredded cooked chicken
  • 150g wholewheat noodles, cooked
  • 1 tbsp each of freshly chopped mint and coriander leaves
  • 1 tbsp light soy sauce (plus some for dipping)
  • 1 tsp fish sauce
  • 1 x 134g pack of spring roll wrappers (rice pancakes)

Method

  1. Heat the rapeseed oil in a frying pan and fry the vegetables for 1-2 minutes, allow to cool.
  2. Mix together the chicken, noodles, herbs and stir fry vegetables with the soy and fish sauces.
  3. Place the wrappers one at a time into hot water until soft and pliable (10 -15 seconds). Remove the wrappers and lightly blot on a dry, clean tea towel.
  4. Place equal amounts of the filling in the centre of each wrapper.
  5. Fold over the bottom and the sides and roll wrapper upwards to form a neat roll shape.
  6. Serve with additional soy sauce.

Cooking Tips

  • Swap the chicken for cooked and peeled prawns.
  • Vegetarian option: replace the chicken with shredded lettuce and spring onion, plus some tofu or soya beans.

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