Chicken Breast & Fresh Vegetable Summer Rolls
Easy & Healthy Chicken Breast Summer Rolls Recipe: Perfect for a Diet Meal!
Introducing a delicious and satisfying chicken breast summer roll recipe, perfect for those managing their diet! Packed with fresh vegetables and tender chicken breast, these rolls make a complete and delightful meal. Feel free to swap the chicken breast for shrimp, imitation crab, or other proteins to keep things interesting. You can enjoy a fresh experience every day without getting bored. This is your best choice for a healthy eating habit!
Main Ingredients- 1 piece Chicken breast
- 1 handful Frozen shrimp
- 1 pack Imitation crab sticks
- 1 Red bell pepper
- 1 Green bell pepper
- 1/2 Onion
- 1/2 bunch Radish sprouts
- 1/5 head Cabbage
- 6-7 Lettuce leaves
- 1 bunch Perilla leaves (Shiso)
- Rice paper wrappers (brown rice based, as needed)
For Boiling Shrimp- 1 Tbsp Cooking wine (Mirin or Sake)
For Boiling Chicken Breast- Pinch of black pepper
- 2-3 Bay leaves
For Boiling Shirataki Noodles- 1 Tbsp Vinegar
Dipping Sauce- 1 Tbsp Sriracha sauce (or your favorite chili sauce)
- 1 Tbsp Cooking wine (Mirin or Sake)
For Boiling Chicken Breast- Pinch of black pepper
- 2-3 Bay leaves
For Boiling Shirataki Noodles- 1 Tbsp Vinegar
Dipping Sauce- 1 Tbsp Sriracha sauce (or your favorite chili sauce)
- 1 Tbsp Vinegar
Dipping Sauce- 1 Tbsp Sriracha sauce (or your favorite chili sauce)
Cooking Instructions
Step 1
To boil the chicken breast, place 1 piece of chicken breast, 2-3 bay leaves, and a pinch of black pepper into a pot. Add just enough water to cover the chicken and simmer over medium heat for about 20 minutes, or until fully cooked through. Ensuring the chicken is cooked thoroughly is key.
Step 2
Once the chicken breast is cooked, remove it from the pot and let it cool slightly. It’s best to shred it while it’s still warm, as it will be more tender and moist. Shred the chicken along the grain into bite-sized pieces.
Step 3
Thaw the frozen shrimp by soaking them in cold water. This process helps preserve the fresh texture of the shrimp.
Step 4
Bring a pot of water to a boil and add 1 tablespoon of cooking wine. Add the thawed shrimp and boil for 5-6 minutes, until they turn pink and become firm. Drain the shrimp and rinse them under cold running water. Place them in a colander to drain any excess water.
Step 5
Drain the shirataki noodles from their packaging liquid. Bring a pot of water to a boil, add 1 tablespoon of vinegar, and boil the shirataki noodles for 5 minutes. Boiling with vinegar helps to eliminate any distinct odor from the noodles and ensures a cleaner taste.
Step 6
Rinse the boiled shirataki noodles under cold running water. Drain them thoroughly in a colander. Ensuring they are well-drained is crucial to prevent the rice paper from tearing and to achieve a neat roll.
Step 7
Prepare the bell peppers, which are low in calories and rich in vitamins and fiber, making them excellent for a diet meal. Use one red and one green bell pepper for vibrant color. They add a delightful crunch and sweetness.
Step 8
Core and wash the bell peppers, then slice them into thin julienne strips, roughly the same length as the shredded chicken. Uniformity in ingredient size makes rolling easier.
Step 9
Onions are known to aid in fat metabolism, so let’s prepare one. Peel and wash half an onion, then slice it thinly into julienne strips.
Step 10
To remove the sharp, pungent flavor of the raw onion, soak the julienned onion in cold water for about 15 minutes. After soaking, drain thoroughly in a colander. This step significantly mellows the onion’s bite, making it more palatable in summer rolls.
Step 11
Take about 1/5 of a cabbage head and slice it into thin strips, similar in length to the other vegetables. Rinse the shredded cabbage lightly under running water to maintain its crispness, then drain well.
Step 12
Wash about one bunch of perilla leaves and slice them into thin strips, matching the length of the other ingredients. The aromatic quality of perilla leaves will add a wonderful depth of flavor to your summer rolls.
Step 13
It’s convenient to store the prepared fillings in separate airtight containers in the refrigerator. This way, you can quickly assemble your summer rolls whenever you crave them.
Step 14
Feel free to include other leafy greens you have on hand, like additional lettuce leaves, to make your summer rolls even more abundant. Customize with your favorite vegetables for a truly personalized experience.
Step 15
Prepare your dipping sauce. Sriracha sauce is a great choice for a spicy kick. You can also opt for other favorites like sweet chili sauce or peanut sauce.
Step 16
Prepare a shallow bowl of warm water. Dip one rice paper wrapper into the warm water for a few seconds until it becomes pliable but not too soft (avoid over-soaking to prevent tearing). Lay the softened wrapper flat. Arrange a portion of shredded chicken breast and a variety of prepared vegetables in the center. Adding shirataki noodles is highly recommended as they pair wonderfully with summer rolls, offering a low-calorie, filling element with a delightful texture.
Step 17
Add your chosen additions like the cooked shrimp and imitation crab sticks. Include plenty of other greens for a satisfying bite. Perilla leaves are particularly recommended for their unique fragrance that complements the rolls beautifully.
Step 18
Fold the bottom edge of the wrapper over the filling, then fold in the sides. Roll it up tightly from the bottom to secure the ingredients. You can cut the rolls in half or thirds for easier handling and serving.
Step 19
Your delicious, low-calorie chicken breast summer rolls are ready! Dipping the shirataki noodles in Sriracha sauce was surprisingly tasty, reminiscent of a spicy Korean cold noodle dish (bibim guksu).
Step 20
With an abundance of fresh vegetables and hearty chicken breast, this meal is perfectly balanced in nutrition and incredibly satisfying. Enjoy a healthy and light meal with these delightful summer rolls!
