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December 14, 2023The Power of Habit
December 13, 2023Staying Healthy at Christmas
December 14, 2023
Vietnamese Spring Rolls
LunchThis Vietnamese dish is the perfect lunch for those days where you need something quick, easy and satisfying. These rolls are packed with fresh vegetables and prawns that go perfectly with that sweet and salty peanut butter sauce. This is a must try recipe!
Calories312kcal
Carbs41g
Protein18.2g
Fats8.4g
For Exercise DayPerformance Benefits
This really is a complete meal with a good quantity of carbohydrates, protein and fats. It's a perfect lunch for light to moderate training days. These three rolls contain 41 g carbohydrates to keep your energy levels up throughout the day and to replenish depleted glycogen stores after training also.
Health Benefits
Prawns are a great source of vitamin E and B group vitamins such as B12 and folate. Vitamin E acts as an antioxidant in the body protecting against cancer and heart disease. B group vitamins also play an important role in the body by replenishing red blood cells and are involved in the production of energy.
Expert Tips
The best thing about these rolls is you can put anything you like into them! If you’re not a big fan of prawns, why not substitute for chicken or beef instead.
Equipment
- Small saucepan
- Chopping board
- Knife
- Large Plate
Ingredients
- 3 sheets Rice Paper
- 3 leaves Gem Lettuce (washed)
- 1 Spring Onion (washed, dried and sliced into thin strips)
- 40 g Cucumber (washed, dried and sliced into thin strips)
- 40 g Carrots (peeled and sliced into thin strips)
- 1 handful Fresh Coriander
- 40 g Fine Rice Noodles
- 75 g Precooked and Ready-To-Eat Prawns
For the Sauce
- 1 tbsp Smooth Peanut Butter
- 1 tbsp Hoisin Sauce
- 1 tsp Rice Wine Vinegar
Serving
Instructions
- First of all, boil your rice noodles for approx 8-10 minutes.
- Once soft, drain and rinse under cold water to cool them down. Leave them to the side while you prepare your vegetables.
- Wash and dry your lettuce leaves, spring onion and cucumber. Peel your carrot.
- Slice your cucumber, spring onion and carrot into short and thin slices so that they can fit into your roll.
- Leave all your prepared vegetables, noodles and prawns to one side.
- Get a large plate and pour lukewarm water onto it. This is what you will use to soften the rice paper sheets.
- Grab one of your rice paper sheets and rotate it in the warm water on the plate, making sure to wet the whole surface of the sheet. You want the sheet to be semi-soft, it will soften even more as you prepare the roll.
- Lay your rice paper on another clean plate and assemble roll.
- All of your ingredients will make three Vietnamese spring rolls.
- Add one lettuce leaf down first closer to one side of the sheet. Then add 1/3 of the rice noddle's on top of the lettuce, 1/3 of the cucumber, 1/3 of the spring onion, 1/3 of the carrot and a couple leaves of fresh coriander. Try to focus the contents in the middle of the sheet.
- Take 3-4 prawns, depending on how many you can fit, and place them on the rice paper sheet beside the rest of the fillings.
- To roll, fold the edge of the rice paper sheet over the filling. Fold the sides of the rice paper under the filling and continue to roll until a spring roll shape is formed.
- Set your roll to the side and assemble the remaining two rolls.
- To make the sauce, simply mix the peanut butter, hoisin sauce and rice wine vinegar together in a small bowl and enjoy with your fresh rolls!
Nutrition
Serving: 1ServingCalories: 312kcalCarbohydrates: 41gProtein: 18.2gFat: 8.4gSaturated Fat: 1.3gPolyunsaturated Fat: 0.0845gMonounsaturated Fat: 0.0665gTrans Fat: 0.0008gSodium: 999mgPotassium: 182mgFiber: 5.2gSugar: 13.4gVitamin A: 827ugVitamin C: 5.3mgCalcium: 34.2mgIron: 0.5128mg
Tried this recipe?Let us know how it was!
