I felt like cooking something new and low-calorie today. This is a pretty filling dinner plate that only has 200 calories for 3 big pieces of spring-like rolls.
Ingredients (for 1)
* 40 gr whole grain or whole wheat flour (120 cals)
* 1 cup of vegetables: shredded carrots, bamboo shoots, bean sprouts, other. (30 cals)
* 45gr of tenderloin pork or chicken breast (50 cals)
* 2 tablespoons soy sauce (0 cals)
* 0 calorie non-stick spray
1. Set aside 1 tablespoon of flour (that’s about 5 grams). Get some warm water and set aside. Take a bowl and put in it about 25 grams of the remaining flour, while saving the rest 10 grams. Very carefully, add 1 tablespoon of the warm water in the middle of the flour in the bowl. With a fork try to create the dough, by adding small bits of water and the rest of the 10 grams of flour as needed each time. Be very careful not to add too much water, or you will have no alternative but to add more flour to make the dough rigid enough (and that would mean more calories). When the dough is rigid enough and it doesn’t stick to your hands anymore, cut it in 3 pieces and set aside.
2. Cut the meat in very small pieces. On a small frying pan spray some non-stick spray and stir-fry the meat for 2-3 minutes on medium heat.
3. Add the vegetables and stir-fry for another minute. Add the soy sauce and stir-fry for another 2-3 minutes until the vegetables get softer. Set the frying pan aside and let it cool. Preheat the oven at 375F (190C).
4. On a clean surface sprinkle some of the flour that you had left aside in the tablespoon. Using your roller pin and flour from that tablespoon as needed, roll each of the 3 dough pieces into a rectangular shape, until it becomes a very thin fylo pastry.
5. When all three dough pieces are shaped, take a tablespoon and equally distribute the frying pan’s mixture in the middle of each fylo pastry. Then carefully and safely shape each as a spring roll.
6. On a cookie sheet sprinkle some non-stick spray, place the rolls there and then spray their top. Place into the oven. On the 7th minute, turn the rolls over. In about 7 more minutes, the rolls are ready (or until they start to get a brown color). Enjoy warm!