Kale and Chicken Egg Rolls with Ginger Soy Dip - PCOS-Friendly Recipe
This Kale and Chicken Egg Rolls with Ginger Soy Dip is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 1/2 lbs ground chicken
- 1/2 pound kale leaves, chopped into 1/2-inch pieces
- 3/4 cup shredded carrot
- 1 egg
- 1/2 teaspoon sugar
- 2 teaspoons fish sauce or soy sauce
- 2 cloves garlic, finely minced
- 2 dozen 7- to 8-inch egg roll wrappers
- Egg white, for sealing wrappers
- Vegetable oil, for frying
- 1/2 cup soy sauce
- 2 teaspoons grated fresh ginger root
- Chili paste, to taste
- 2 teaspoons sliced scallions
Instructions
- In a medium bowl, combine the chicken, kale, carrots, egg, sugar, soy sauce, and garlic. Mix well. Set aside to marinate for 20 to 30 minutes.
- To roll the egg rolls, place one wrapper at a time on your work surface and spoon about 1 tablespoon of the filling onto the lower one-third of the wrapper. Begin rolling from the bottom, tucking the filling under and folding in the sides as you roll. Brush the edges of the wrapper with egg white to seal them. Set the finished rolls aside on a sheet pan as you finish them.
- In a large frying pan, heat approximately 3/4 inch oil over medium heat. Test the heat of the oil by adding a small piece of egg roll wrapper to the pan. If it sizzles and browns too quickly, then your heat is too high.
- Gently place the egg rolls in the heated oil and fry for 5 to 10 minutes, or until they are golden on the bottom. Turn the egg rolls over and cook until they are golden on the other side and the filling is cooked through.
- In a small bowl, combine the soy sauce, ginger, chili paste (to taste) and scallions. Stir well.
- Serve the egg rolls warm, with the dip on the side.
- Note: Most American grocery stores carry thicker, more flour-based wrappers. These fry up to a nice bubbly roll, but take longer to cook, so take this into account when you’re frying. At Asian specialty markets, you’ll find a greater variety of wrappers, many of which are thinner. These wrappers fry up much lighter and crisper. Select the type that works best for you and, again, take this into account when adjusting frying times.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
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Frequently Asked Questions
Yes, this Kale and Chicken Egg Rolls with Ginger Soy Dip recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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