Wrap-your-own spring rolls
A superhealthy recipe that's ideal for cooking with young children
Difficulty and servings
Makes 8 - 10
Preparation and cooking times
Prep 40 mins
Cook 25 mins
Low-fat
Freeze unbaked
- Heat oven to 200C/180C fan/gas 6. Before you get the kids cooking, put the noodles, vegetables, prawns and chicken in individual bowls for everyone to help themselves. Wash hands, put aprons on, sit the kids down and give them their own mixing bowl and spoon. Let them choose which ingredients they want (noodles are essential) in their rolls and if they want to graze as they choose, that's fine - all the ingredients are cooked or can be eaten raw. Add a bit of garlic and ginger, a tiny dash of soy and sprinkling of five-spice to each bowl and let them mix everything together.
- Push the bowl aside and lay a sheet of pastry in front of each child. Ask them to spoon the filling down one side of each sheet then give them the beaten egg and a brush so they can brush around the edges. Then help them to roll them up neatly by folding both sides over the filling, then rolling them up.
- Lift the spring rolls onto a baking tray, seam side down, brush with a little more egg and sprinkle with sesame seeds, if you want. Try to remember which child made which roll to save any arguments at the end! Bake the rolls for 20-25 mins or until golden.
- While the rolls are in the oven, make the dipping sauce. Get the kids to mix all the ingredients together until the sugar has dissolved. When the spring rolls are golden and crisp, remove from the oven. Leave until cool enough to handle, cut into pieces for smaller kids, then let them eat, dipping the rolls into the sauce.
TIP
Brik pastry is a paper-thin north African pastry similar to filo. Find it in Waitrose, Ocado and Middle Eastern shops. It's easier for kids to work with, but if you can't find it, use filo pastry. You'll need to help the kids work fast as filo becomes brittle quickly. Keep sheets that aren't being used under a damp cloth to stop them drying out.
TIP
You'll find ready-cooked rice noodles in the chiller cabinet at larger supermarkets. If you can't find them, simply soak a bundle of thin rice noodles in kettle-hot water for 5 mins, then drain and toss in a little oil and leave to cool.
PER SERVING
202 kcalories, protein 12g, carbohydrate 32g, fat 4 g, saturated fat 1g, fibre 2g, sugar 8g, salt 2.04 g
Recipe from Good Food magazine, June 2011.
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http://www.bbcgoodfood.com/recipes/1364656/
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Ingredients
- 300g pack cooked rice noodles from the chiller cabinet (see tips)
- about 400g/14oz mixed vegetables , thinly sliced and put in separate bowls, such as red peppers, beansprouts, carrots, shredded Chinese leaf cabbage, spring onions
- 140g cooked prawns
- 100g cooked chicken or duck, shredded
- 2 garlic cloves , finely chopped
- small piece ginger , finely chopped
- splash light soy sauce
- Chinese five-spice powder , for sprinkling
- 8-10 sheets of brik or filo pastry (see tips)
- 1 egg , beaten
- sesame seeds , for sprinkling if you want
FOR THE DIPPING SAUCE
- 100g reduced salt and sugar ketchup
- 1 tbsp white wine vinegar
- small piece ginger , grated
- pinch of caster sugar
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Difficulty and servings
Makes 8 - 10
Preparation and cooking times
Prep 40 mins
Cook 25 mins
Low-fat
Freeze unbaked
Ingredients
- 300g pack cooked rice noodles from the chiller cabinet (see tips)
- about 400g/14oz mixed vegetables , thinly sliced and put in separate bowls, such as red peppers, beansprouts, carrots, shredded Chinese leaf cabbage, spring onions
- 140g cooked prawns
- 100g cooked chicken or duck, shredded
- 2 garlic cloves , finely chopped
- small piece ginger , finely chopped
- splash light soy sauce
- Chinese five-spice powder , for sprinkling
- 8-10 sheets of brik or filo pastry (see tips)
- 1 egg , beaten
- sesame seeds , for sprinkling if you want
FOR THE DIPPING SAUCE
- 100g reduced salt and sugar ketchup
- 1 tbsp white wine vinegar
- small piece ginger , grated
- pinch of caster sugar
PER SERVING
202 kcalories, protein 12g, carbohydrate 32g, fat 4 g, saturated fat 1g, fibre 2g, sugar 8g, salt 2.04 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
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08 September 2011
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