Ready to roll
These vegie-packed Vietnamese favourites make a light and healthy summer meal.
Snack on these vegie-packed Vietnamese favourites
HOISIN CHICKEN ROLLS MAKES 12 HANDS-ON TIME 30 MINUTES COOKING TIME 10 MINUTES
6 chicken tenderloins (about 450g),
halved lengthways
2 tablespoons hoisin sauce
12 rice paper wrappers
1 cup Thai basil leaves
2 small Lebanese cucumbers, julienned ½ bunch small radishes, washed,
trimmed, finely sliced
100g baby spinach
2 medium carrots, julienned
1 x 250g packet microwaveable
brown rice, cooked
2 medium yellow capsicums, thinly sliced
⅓ cup pickled ginger, drained
1. Put chicken and hoisin sauce in a bowl; toss to coat. Preheat a barbecue hotplate or grill pan to high heat. Cook chicken for 6-8 minutes per side, or until tender and cooked through. Remove from heat; set aside to cool.
2. Fill a bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay flat on a damp tea towel.
3. Scatter a few Thai basil leaves, cucumber and radish slices over the centre of the wrapper in a rectangular shape. Top with baby spinach, chicken, carrot, brown rice, capsicum and ginger. Fold the end closest to you over the filling, then fold in the sides and roll up. Lightly splash water on a sheet of non-stick baking paper.
4. Rest the roll on the damp baking paper so it won’t dry out. Repeat with the remaining wrappers and filling to make 12 rolls. Serve rice paper rolls with the Dipping Sauce
(see recipe below).
NUTRITION (per 3 rolls plus sauce)
2003 kJ/479 cal. Protein 31.1g. Saturated fat 2.4g. Carbs 57.5g. Fibre 6.3g. Sodium 456mg.
PRAWN, MANGO & AVOCADO ROLLS MAKES 12 HANDS-ON TIME 30 MINUTES
18 tiger prawns, cooked,
peeled, deveined, halved
100g flat rice noodles
12 large rice paper wrappers
1 cup mint leaves
2 medium carrots, trimmed, peeled into ribbons
2 medium Lebanese cucumbers, trimmed, peeled into ribbons 1 large ripe mango, thinly sliced
1 medium avocado,
thinly sliced
100g snow pea sprouts, trimmed 1. Cut prawns in half lengthways.
Set aside with other ingredients.
2. Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes to soften. Drain; rinse under cold water. Roughly cut noodles into smaller lengths with scissors. 3. Fill a large bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds.
Use fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel.
4. Lay a mint leaf along the centre of wrapper and top with 3 prawn halves. Put 2 carrot and 2 cucumber ribbons alternately over the top to create stripes. Trim the ribbons to shorter lengths if too long.
5. Top with some mango, noodles, avocado, mint and snow pea sprouts. Fold over the end closest to you, then tuck in the sides; roll up. Lightly splash water on a sheet of non-stick baking paper. Rest the roll on damp baking paper so it won’t dry out.
5. Repeat with remaining wrappers and filling to make 12 rolls. Serve rolls with the Dipping Sauce (see recipe previous page).
NUTRITION (per 3 rolls plus dipping sauce) 1921 kJ/460cal. Protein 24.3g. Saturated fat 2.1g. Carbs 59.6g. Fibre 5.3g. Sodium 575mg.
MARINATED TOFU & SESAME SEED ROLLS MAKES 12 HANDS-ON TIME 30 minutes COOKING TIME 5-10 minutes
4 eggs
Olive oil spray
2 small sweet potatoes
(about 150g), peeled
12 rice paper wrappers
1 bunch coriander, trimmed,
cut into 2-3cm lengths 1 tablespoon sesame seeds, toasted 12 butter lettuce leaves
2 sheets nori, cut into 12 squares 200g marinated Japanese tofu,
cut into thin strips
2 medium red capsicums,
thinly sliced 1 medium avocado, thinly sliced
1 cup mint leaves
2 carrots, julienned
Reduced-salt soy sauce, to serve
1. Whisk eggs with 2 tablespoons of water in a jug. Spray a large non-stick frying pan with olive oil and set over medium heat. Pour in half of the egg mixture; swirl to coat the base. Cook egg for 1-2 minutes, or until cooked through. Transfer to a plate and repeat with remaining egg to make a second omelette. Cool and cut into thin strips.
2. Meanwhile, cut sweet potatoes into 12 wedges and steam in the microwave with ⅓ cup water for 5-6 minutes, or until just tender. Set sweet potato aside to cool.
3. Fill a bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel.
4. Place a few coriander leaves in the centre of the wrapper. Scatter with some sesame seeds. Top with a lettuce leaf, a nori square, some tofu, capsicum, avocado, mint leaves, carrot, sweet potato and sliced omelette.
5. Fold the end closest to you over the filling, then fold in the sides and roll up. Lightly splash water on a sheet of non-stick baking paper. Rest the roll on damp baking paper so it won’t dry out. Repeat with the remaining wrappers and fillings to make 12 rolls. Serve rice paper rolls with reduced-salt soy sauce for dipping.
NUTRITION (per 3 rolls plus soy sauce)
1947 kJ/466 cal. Protein 22.7g. Saturated fat 4.3g Carbs 45.8g. Fibre 10.3g. Sodium 437mg.