Lower Sodium Chicken Egg Rolls with Not-So-Sweet & Sour Sauce

66 Flares Filament.io 66 Flares ×
I’ve been cooking almost every day for 20+ years, low to no sodium for the past 5. I really thought I’d cooked just about everything on the planet. Then sitting at the pool, before heading to the grocery store, I realized I’ve never cooked egg rolls. In fact, I really didn’t even know how to cook an egg roll (although I had a pretty good idea). So with this plan of action set in my head, I Googled it. Oh my stars at the sodium in recipe after recipe. No, no, no…we can’t have that. 

I picked and chose flavor combinations that I liked from several recipes, and came up with my own version (at least half the sodium of all of the others I found but it should be noted that this recipe is still higher in sodium than most of the recipes I share here). I headed to the store for the ingredients I didn’t have. 

This was so simple. The rolling took a little getting used to but by the end I was a pro (in my head)After filling prep and rolling, they literally fried up in minutes. Want to make these yummy, lower sodium egg rolls?
What You’ll Need:
  • 1 lb Chicken (I used Tyson Grilled & Ready to speed things along).
  • 1 pkg egg roll wrappers
  • 1 tspn ground ginger
  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 4 green onions, finely chopped
  • 2 tbsp low sodium Soy Sauce
  • 2 1/3 cups cooking oil (I almost always use Canola)
Preparation:
  • In a skillet, pour 1/3 cup of the cooking oil mixed with the ginger and soy sauce.
  • Cook chicken until thoroughly done.
  • Once the chicken is done, toss in the cabbage and carrots and cook until softened (but not mushy, that’s just gross).
  • Lay out the egg roll wrappers, one at a time, and place about 2 tablespoons of the meat and veggie mixture in the middle. 
  • Roll the bottom up, then both sides in, then roll the last flap to complete. Note: If you put a thin layer of water on the perimeter of the wrap, it holds much better.
Cook:
  • In a large skillet, heat 2 cups of cooking oil for frying. 
  • Fry the egg rolls on one side for about a minute, flip them and do the same on the other side (both sides should be golden brown).

That’s it! Serve with a side of veggies, like a ginger and no-salt butter infused mixture of potatoes and green beans like I did, and you have yourself a delicious meal without all of the salt, still bursting with flavor. 

And to add another flavor tier, you can make a Not-So-Sweet and Sour sauce for egg roll dipping. That’s simple too (and doesn’t have all of those high sugars like the ones you find on the grocery store shelves)

For this sauce, simply combine 1 cup of pineapple citrus mango juice, 1/3 cup water, 3 tbsp of vinegar, 1 tbsp of low sodium soy sauce, 1/2 cup of sweetener (Splenda or other sugar substitute), and 3 tbsp corn starch in a pan and simmer until it thickens. This sauce is sweet and tangy and great for dipping.

My family loved this dinner and I love that it’s lower in sodium and sugars so it’s a healthier alternative for them. 

What are your favorite recipes using less sodium and sugar? I’d love to hear about them. Be sure to link up to them in the comments below and let me know if you try our version of egg rolls. I’d really like to hear your thoughts and try some of your recipes.
Signature

About Christy

Christy Gossett, managing editor of SoFabFood and creator of the healthy living blog, Insanity Is Not An Option, is a WAHM of 6 kids ranging in age from 26 to 7. She enjoys sharing her heart-healthy, low sodium recipes to help others with dietary restrictions enjoy a flavorful life while maintaining a healthy diet.

Speak Your Mind

*

CommentLuv badge

Comments

  1. mel pezza says:

    This looks seriously delicious!!! If it was not almost 12, I would go downstairs and try to make them! Thanks for the recipe!

  2. clgossett says:

    Aww…do it anyway Mel. Kidding. Let me know if you try it. And thanks for stopping by. Now go to bed!

  3. Christy, these look really good; we love egg rolls, but you’re right, most of the recipes have a lot of sodium in them. We might have to try this, and it uses quite a few ingredients I already have. Nice, since we are seriously cracking down on our budget. Featuring in this week’s Inspire Me Wednesday.

  4. Thanks for stopping by Mel and for the feature. You totally rock. And you really should try them. This is one of those dishes that you really didn’t miss the sodium at all. Much better on overall health (and waist line). And for the record, we’re on a budget crunch too so I can relate!

  5. Gerald Steingruber says:

    Due to health problems I’m on a 1500 mg sodium a day diet.
    What is the sodium amount for one serving of the Lower Sodium Chicken Egg Rolls with Not-So-Sweet & Sour Sauce
    Thanks

66 Flares Facebook 0 Twitter 1 Google+ 6 StumbleUpon 58 Pin It Share 1 LinkedIn 0 Email -- Buffer 0 Filament.io 66 Flares ×