Recipes / March 16, 2018

Recipe: TLS-Approved Vietnamese Spring Rolls

spring

By: Debbie Lui                

Spring is around the corner! If you’re craving something refreshing to stimulate your taste buds, this recipe will become your new springtime staple! While many versions include unhealthy oils, sauces, and amounts of sodium, this recipe will fit right into your TLS-lifestyle! Check out the recipe below.

Traditional Vietnamese Spring Rolls are an appetizer that contains a variety of fresh vegetables, protein and vermicelli noodles wrapped in rice paper. This modified recipe includes veggies in all colors of the rainbow plus a little avocado, providing you antioxidants and healthy fats all in a wrap! Of course, the dipping sauce brings out the flavor of the rolls. To make a healthier version of the peanut sauce, substitute with low-fat peanut butter and skim milk.

 

Serves: Makes 6 servings

Prep Time: 30 mins

Ingredients:

Spring Roll

  • 6 rice paper wrappers
  • 1 head of romaine lettuce
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 small carrot
  • 1 avocado
  • 1 cup of frozen shrimp (head and shell removed)

 

Peanut Dipping Sauce

  • ¼ cup low-fat peanut butter
  • 2 Tbsp rice vinegar
  • ¼ cup skim milk
  • 1 Tbsp minced garlic
  • 1 tsp sesame oil

 

Method:

  • Pour water in a shallow container or plate.
  • Soak rice paper one at a time until soft.
  • Let dry on a paper towel, set aside.
  • Bring a pot of water to boil, add in shrimp until it’s cooked.
  • Drain and let cool.
  • Cut vegetables and avocado into strips.
  • Place a sheet of rice paper on a clean countertop
  • Add vegetables + avocado in the center; add couple pieces of shrimp on top.
  • Fold left and right sides of the rice paper towards the middle
  • Close each roll by rolling up from the bottom to top
  • Mix all dipping sauce ingredients in a bowl until well combined
  • Serve cold or room temperature with peanut sauce.

Enjoy!

What is your favorite appetizer or snack?
Tell us in the comments!

 

食譜－健康版越南春捲

By: Debbie Lui

春天即將來到，如果你特別想食一些清新的食物刺激一下你的味蕾， 你將會愛上以下這道食譜！ 傳統的越南春捲是前菜的一種，用米紙包裹各種新鮮蔬菜，蛋白質和米粉。 以下這個經修改過的食譜加入了五顏六色的蔬菜和牛油果，提供你抗氧化物和健康的脂肪！

當然不少得花生醬配以食用！如要烹調一款更健康的花生醬，可用低脂花生醬和脫脂奶代替。

 

份量：6人 份

預備時間：15 分鐘

烹調時間：15 分鐘

 

材料：

 

春捲：

  • 6張米紙
  • 1個羅馬生菜
  • 1個紅椒
  • 1個黃椒
  • 1個細紅蘿蔔
  • 1個牛油果
  • 1杯冷藏蝦（去頭和殼）

 

花生醬：

  • ¼杯低脂花生醬
  • 2湯匙米醋
  • ¼杯脫脂奶
  • 1湯匙蒜末
  • 1茶匙麻油

 

做法：

 

  • 在一個較淺的碟或溶器中裝滿水。把米紙逐張浸至軟身。 用廚房紙擦乾，待用。
  • 將熱水煮滾，倒入蝦，煮至熟透。瀝乾放涼。
  • 將蔬菜和牛油果切成條狀。
  • 在潔淨的枱面上放一張米紙，在米紙中間加入少量蔬菜和牛油果，再在上面放數隻蝦。
  • 將米紙的左右兩側折向中間，然後從米紙下方向上開始捲起來。
  • 將所有製作花生醬的材料放在一個碗中拌勻，直到完全混合。
  • 越南春捲可配花生醬食用，可冷食或放涼品嚐。

 

 

你最喜歡的前菜或小食是什麼？ 留言跟我們分享吧！

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