Carb Solutions: Cinco Celebration Eggrolls
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some regular exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much slower than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to actually increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low-glycemic-index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
A low-carb dish has a lot to do with portions as well as ingredients. While Melissa’s flour-based egg roll wrappers in this recipe may surprise carb counters that they are included in a low-carb recipe, each whole wrapper is only 12 carbs. Once constructed, if carb counters serve as an appetizer by slicing each into two, three, or even four small bites, the math is simple, and they impact the metabolism very little, if at all, when consumed in moderation, as most of the rest of the ingredient list for these tasty eggrolls is no-carb fresh produce. Though the other ingredient not listed must be a little self-control, as eating a whole batch [16] of these delicious wrappers at one sitting, no matter how addictive, is not advised, though difficult.
Loaded with chicken, onion, pepper, cheese, and Pink Pineapple salsa (see recipe in the Fresh Stuff blog for this month on this site), these low-carb egg rolls are quick and kind of fun to make. In fact, when making my first batch over a month ago, this writer kept going until all ingredients were used up and then froze several. Popping one or two in the air fryer [frozen] has been my go-to lunch or quick dinner ever since I just did not feel like cooking otherwise. Serve cut-up as an appetizer for this month’s Cinco de Mayo celebrations and/or just a change of pace on Taco Tuesdays! This recipe combines three distinct cultures into one; so much so that they could be described as tropical taco eggrolls – could be, though I never try to talk while chewing! Enjoy!
Taco Egg Rolls
Servings 16
Ingredients
1 lb. chicken, small diced
1 cup white onion, finely chopped
½ cup green bell pepper, seeds removed and diced
½ cup Pink Pineapple salsa (see recipe Fresh Stuff – May ‘26)
2 cups Colby Jack cheese, shredded
16 egg roll wrappers
Preparation
Heat large skillet over medium-high heat. Add the chicken and onion, and sauté for about 7 minutes. Then add the pepper and salsa, then cook uncovered until any water has evaporated.
Lay an egg roll wrapper on a clean work surface. Place 2 tablespoons of the chicken mixture, topped by 2 tablespoons of the cheese, about ½ inch from the bottom corner. Lift the bottom corner over the mixture. Wet the left and right corners and fold them to the center. Wet the seam and roll until fully sealed. Repeat with the remaining egg rolls.
Fill an air fryer basket with rolls without crowding (do in batches). Brush each roll with oil, cook for 6-7 minutes @ 350°, then flip, brush the bottom side, then cook for another 4-5 minutes, watch closely.
Serve with a favorite dipping sauce, like sriracha, hoisin sauce or even more of that delish Pink Pineapple salsa!
