Mom’s Oven-Fried Shrimp and Vegetable Eggroll Recipe with Soy-Mustard Sauce

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

February 23, 2012 • 4 comments

Everytime I make the trip to visit Mom, she asks beforehand, “What would you like for dinner?” I always respond, “Your eggrolls”. When I was a kid, “Eggroll Night” was a special time. Mom’s recipe calls for deep-frying (not that there’s anything wrong with that, but the calories add up). I lighten up the dish with my oven-frying method, which yields satisfying results, without the mess of deep-frying. Which recipe do you always request before a trip to your parents’ house?

Mom’s Oven-Fried Shrimp and Vegetable Eggroll Recipe with Soy-Mustard Sauce

For eggrolls:

2 tablespoons (28 ml) expeller pressed canola oil, divided

2 tablespoons (20 g) minced garlic

1 tablespoon + 1 teaspoon (8 g) minced gingerroot

1/2 small head green cabbage, thinly shredded (about 6 cups, or 420 g)

3 carrots, coarsely shredded (about 2 cups, or 220 g)

1 (6-ounce, or 177 ml) can 100% pineapple juice (or pineapple orange blend)

1 (14-ounce, or 400 g) bag frozen, cooked salad shrimp, thawed

1 tablespoon (15 ml) rice vinegar

1 tablespoon (15 ml) Thai fish sauce (in Asian section)

12 soft eggroll wrappers (in salad section)

For sauce:

1/4 cup reduced (60 ml) sodium soy sauce

1 teaspoon Chinese mustard

Sriracha chile sauce

Preheat oven to 400ºF (200ºC, or gas mark 6) and line a large sheet pan with parchment paper or a silicone baking mat.

To make eggrolls: Heat large skillet on medium-high and add 1 tablespoon (15 ml) oil. Add garlic and ginger to shimmering oil and cook until tender, 30 seconds, avoiding browning. Add cabbage, carrots and stir-fry until wilted, 4 minutes. Pour in pineapple juice and boil until just a small amount of thickened liquid remains in bottom of pan; add shrimp, vinegar and fish sauce toward the end of cooking, just to heat. Mixture should be moist, but not swimming in liquid.

Add a large splash of water to a bowl. Lay a wrapper on flat surface, corners pointing up and down, and dab some water on top corner, which will seal eggroll. Spoon 1/4 cup (55 g) cabbage filling horizontally in center, leaving 1 inch on each side. Fold in both side corners, fold bottom corner over filling and roll tightly into an eggroll. Place seam down on sheet pan. Repeat with all wrappers and filling. Brush eggrolls on all sides with remaining 1 tablespoon (15 ml) oil. Bake in increments 8 minutes, 7 minutes, 4 minutes, and 4 minutes, turning to a new side each time so eggrolls brown evenly.

To make sauce: Whisk soy sauce, mustard, and Sriracha together in a small bowl with a fork.

Serve eggrolls with sauce.

Total Prep and Cook Time: 1 hour

Makes 6 servings, 2 eggrolls and 2 teaspoons sauce each

Nutrition Facts (per serving): 295 calories, 6 g total fat, .5 g saturated fat, 959 mg sodium, 84 mg cholesterol, 44 g total carbohydrate, 5.5 g fiber, 16 g protein, 19% DV iron, 13% DV calcium, 247% DV Vitamin A, 118 % DV Vitamin C.