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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check to make sure the rice noodles are certified gluten-free. Ka-me brand is not, but Mrs. Chun's and A Taste of Thai is.

 

"He that takes medicine and neglects diet, wastes the skills of the physician."
-
Chinese proverb

The refrigerator light goes on...

These go by a lot of names: summer rolls, basil rolls, Vietnamese rolls, Thai basil rolls... and I have even seen them on menus as spring rolls (not deep fried).

There are endless varieties and you don't have to be restricted by this recipe. You can use pork instead of shrimp or shrimp and pork. Cilantro along with the basil or with some mint is great. Thinly sliced cucumber instead of the carrot or along with it is a good idea. Red cabbage maybe?

The key is to plan carefully so that you don't over fill the rolls.

Napa Cabbage

This is also known in America as Chinese cabbage but goes under many other names. The variety Brassica rapa (Pekinensis) is also called celery cabbage, wong bok, da bai cai, celery cabbage or Peking cabbage (to name just a few). It is sometimes incorrectly labeled Bok Choy (a related cabbage).

Napa cabbage has a tight, compact head with thin yellow green leaves that are fluffy and crinkled at the tips.  The spine of the leaves are white and crispy. The flavor of napa cabbage is mild, without the bitterness of common white cabbage.

The head is about ten to twelve inches long and heads usually weigh between 1 1/2 and 3 lbs. As with lettuces, look for outer leaves that are not wilted and have a soft yellow green color. If the cabbage is browned or if there are small black/brown spots on the spines, don't buy it.

A similar elongated variety, the Michihli cabbage, is about 18 inches long and torpedo shaped, but similar enough to substitute in any recipe.

4 ounces napa cabbage = 18 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 4g carbohydrates, 10mg sodium, 0mg cholesterol


 

Summer Rolls



Servings = 2 | Serving size =3 rolls

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Summer rolls are best fresh, but if you just can't finish three rolls (they are VERY filling), you can keep them overnight (great for breakfast!). Moisten your hands with peanut oil, rub the oil lightly over the outside of the roll, and loosely wrap each roll individually in waxed paper. The peanut oil will help keep the rice paper from sticking to the wax paper. Place the wrapped rolls in a zipper bag and refrigerate.

Serve with Thai Peanut Sauce

6 quarts water (divided)
8 ounces shrimp (peeled and deveined)
4 ounces cellophane rice noodles (sometimes called vermicelli noodles or maifun noodles)
6 rice paper wrappers
1 large carrot (peeled and shredded)
18 large leaves fresh basil (chiffonade)
4 large leaves Napa cabbage (thinly sliced crosswise)
1/8 tsp salt
fresh ground black pepper (to taste)

Healthy Recipes for Summer Rolls by Dr. Gourmet
Place 1 quart water in a large bowl with lots of ice.

Place 3 quarts water in a large sauce pan over high heat.

When the water is almost boiling, add the shrimp and cook for 2 minutes.

Remove the shrimp to the ice water for 2 minutes, then place the shrimp on a paper towel to drain.

When cool, slice each shrimp in half lengthwise.

Add the cellophane noodles to the hot water and cook for two minutes.

Remove the cooked noodles to the ice water for 2 minutes, then put in a strainer to drain.

Replace the ice water with warm water from the tap (about 95F). (Cold or lukewarm water will not soften the rice paper wrappers as well as the warm water.)

Dip one of the rice paper wrappers in the warm water for about 10 seconds. The wrapper will soften as you hold it under the water.

When it is soft but still has some slight firmness place it on a plate.

Sprinkle 1/6 of the carrot randomly over the wrapper.

Sprinkle 1/6 of the basil randomly over the wrapper.

Place 1/6 of the shrimp in a line about 1/3 of the distance from the base of the circle of the wrapper.

Top with 1/6 of the noodles also in a line.

Sprinkle 1/6 of the salt over the top of the noodles.

Add black pepper to taste.

Top with 1/6 of the thinly sliced cabbage in a line.

Holding the bottom of the wrapper gently fold it over the top of the cabbage. Stretch the wrapper slightly and press down.

Fold the outside edges of the wrapper inward (as if making a burrito) and then begin rolling as if rolling up a paper tube.

Apply gentle pressure as you roll to keep the summer roll tight.

When the roll is complete, place on a plate lined with wax paper.

Repeat for the other 5 rolls.

Serve.

Nutrition Facts

Serving size = 3 rolls

Servings = 2

.

Amount Per Serving

Calories 475 Calories from Fat 26
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 172mg 56%
Sodium 309mg 13%
Total Carbohydrates 68g 23%
    Dietary Fiber 5g 19%
    Sugars 9g  
Protein 27g  
Vitamin A 606% Vitamin C 134%
Calcium 25% Iron 28%
Vitamin K 176 mcg Potassium 1089 mg
Magnesium 102 mg