Quick Recipe! Summer Spring Rolls

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The summer months can mean a busy schedule packed full of time at the pool, outdoor adventures, and vacations. What a great way to end the hot day by preparing an easy, tropical meal – our Mommy Dietitian signature Summer Spring Rolls! We included a complement of ingredients that provide great flavors, but feel free to switch out ingredients as you wish. If you have cooked chicken or tofu, replace that instead of shrimp. You can also swap various vegetables like tomatoes, peppers, and cabbage.

Mangos are an exotic and major source of vitamin C, vitamin A, and fiber. These are keys to good immune function, vision, and digestive health. Shrimp is also a good source of high-quality protein and iron. In addition, an assortment of colorful vegetables is delicious and provides a ton of nutrients for the growing body.

Our Summer Spring Rolls are

yummy, light and nutrient-rich!Summer Spring Rolls

Makes 12 rolls

Serving size: 3 rolls

Ingredients:

Spring Rolls:

½ lettuce, leaves separated and ribs removed and sliced in half

1 grated carrot

1 diced cucumber

2 diced mangos

1 diced red pepper

¼ cup minced basil

24-36 small to medium shrimp, shelled

12 (8 inch) round Rice Paper (can be found in ethnic aisle at grocery store)

1 large bowl filled with warm water

Dipping Sauce:

½ cup Rice Wine Vinegar

2 tsp. minced basil

1 lime, juiced

2 Tbsp. minced garlic

1 Tbsp. sugar

2 tsp soy sauce

Directions:

1. Combine all dipping sauce ingredients in a bowl. Set aside to infuse flavors.

2. Cook shrimp in boiling water until they turn opaque, which may take 1-2 minutes. Take them out of the boiling water and immediately place them into cold water to stop the cooking process. When it is cool, devein each shrimp.

3. Mix grated carrots, diced cucumber, diced mango, diced red pepper, and minced basil together in a bowl.

4. Take one rice paper sheet and soak in warm water for a couple seconds. You will want to make sure that it absorbs the water, but not for too long. In a few seconds, you will see that it is pliable and flexible. Keep the sheet flat and place onto a plate.

5. Take one lettuce leaf and place it in the middle of the rice paper, and bring it halfway towards you. Leave a 2-inch border on the bottom of the rice paper round. Next, take a couple scoops of the mango-vegetable mixture and place it on top of the lettuce. Then, place two or three shrimp halves upon the vegetable mixture.

6. Take the left and right sides of the rice paper and bring it towards the center. Holding these sides down, take the side of the rice paper closest to you and bring it over the filling. Make sure that these are secure enough to hold the filling, but not too tight to tear. Continue rolling the filling away from your body.

Pat yourself on the back for rolling a spring roll.   Dip Summer Spring Rolls in dipping sauce, and enjoy!   You can cover your spring rolls with a damp paper towel if you are not serving them right away.   Serve with a fluffy, light rice for some added grain – such as jasmine rice.

 

Special thanks to Gina Tran, Texas Woman’s University dietetic intern, for all her hard work on this blog post!   Watch out, we’ve got a future foodie RD in the making. J

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