Ingredients:
- 1 ½ pounds lean ground meat (beef, sausage, or chicken)
- ⅓ cup soy sauce
- 1 cup chopped onion
- 1 bag coleslaw cabbage (approximately 16 ounces)
- ½ cup shredded carrots
- 2 cloves garlic, minced
- 1 tablespoon sesame oil (optional, for added flavor)
- 1 tablespoon rice vinegar (optional, for a slight tang)
- 1 teaspoon ginger (fresh or ground)
- 1 tablespoon green onions, chopped (for garnish)
- Salt and pepper, to taste
Instructions:
- Cook the Ground Meat: Heat a large skillet or wok over medium-high heat. Add the ground meat (beef, chicken, or sausage) and cook until browned, breaking it apart with a spoon as it cooks. This should take about 5–7 minutes. Once the meat is fully cooked, drain any excess fat and transfer the meat to a plate. Set aside.
- Sauté the Veggies: In the same skillet, add a splash of sesame oil (if using) and sauté the chopped onion and garlic over medium heat for 2–3 minutes, or until the onion softens and becomes translucent. Add the shredded carrots and cook for another 1-2 minutes until they start to soften.
- Add the Cabbage: Add the entire bag of coleslaw cabbage (or shredded cabbage if you’re using it) to the skillet. Stir everything together and cook for 3–5 minutes, or until the cabbage wilts and softens. Stir occasionally to prevent burning. If the mixture seems dry, you can add a little splash of water or extra soy sauce to help wilt the cabbage.
- Season the Stir Fry: Return the cooked ground meat to the skillet with the cabbage and carrots. Add the soy sauce, rice vinegar (if using), and ground ginger (or freshly grated ginger). Stir to combine all the ingredients and cook for another 2-3 minutes to let the flavors meld together.
- Garnish and Serve: Once everything is well mixed and heated through, taste and adjust seasoning with more soy sauce or a pinch of salt and pepper, if necessary. Remove from heat and garnish with chopped green onions. Serve hot.
Approximate Nutrition (Per Serving)
The nutritional breakdown for this stir fry is based on using lean ground beef and the following standard measurements. The recipe makes approximately 4 servings.
Nutrition per Serving (1 serving, about 1 cup):
- Calories: 250–300 kcal
- Protein: 25–30 g (depending on the type of meat used)
- Carbohydrates: 10–15 g
- Fiber: 3–5 g
- Sugars: 4–6 g (natural sugars from the vegetables)
- Fat: 15–18 g
- Saturated Fat: 4–6 g (lower if using lean meat)
- Cholesterol: 60–75 mg
- Sodium: 600–800 mg (depending on the soy sauce)
- Potassium: 400–500 mg
- Vitamin A: 30–40% DV (from carrots)
- Vitamin C: 40–50% DV (from cabbage and carrots)
- Calcium: 4–6% DV
- Iron: 10–15% DV
Key Nutritional Benefits:
- Protein-Rich: The ground meat provides a good source of protein, which is essential for muscle repair and growth. If you use lean meat (such as ground chicken or turkey), the fat content can be reduced, making this dish even lighter.
- Low-Carb and High in Fiber: With the use of cabbage and carrots instead of rice or noodles, this dish is low in carbs and rich in fiber, which aids digestion and keeps you feeling full longer.
- Vitamins and Minerals: The carrots contribute vitamin A (important for vision and immunity), and the cabbage provides vitamin C (important for immune function and skin health). Together, these vegetables boost the dish’s nutrient profile without adding extra calories.
- Healthy Fats: The sesame oil adds healthy monounsaturated fats that support heart health. A small amount goes a long way in adding flavor to the dish.
Tips and Variations:
- Use Different Proteins: Feel free to substitute the ground beef with chicken, turkey, or even tofu for a vegetarian option. Ground pork is also a great choice for a more authentic egg roll flavor.
- Add Extra Veggies: You can mix in other vegetables like bell peppers, mushrooms, or snow peas to increase the nutritional value and variety of textures. Just make sure to chop them small enough to blend in with the cabbage.
- Make It Spicy: If you like a little heat, add some sriracha sauce or a chopped jalapeño while cooking the onions and garlic. A pinch of crushed red pepper flakes also works well to add spice without overwhelming the dish.
- Make it Gluten-Free: If you’re avoiding gluten, make sure to use tamari instead of regular soy sauce. Tamari is a gluten-free alternative that offers the same savory umami flavor.
- Add Crunchy Toppings: Top your stir fry with a sprinkle of chopped peanuts, sesame seeds, or crispy wonton strips for an extra crunch and added flavor.
Why You’ll Love Egg Roll Stir Fry:
- Quick and Easy: This dish comes together in just 20 minutes, making it a perfect weeknight dinner or meal prep option. It’s simple enough for beginners, yet flavorful enough to impress.
- Healthy Comfort Food: It has all the comforting flavors of an egg roll but without the extra fat and calories from frying. Plus, it’s packed with protein and veggies for a balanced, satisfying meal.
- Customizable: You can easily modify this stir fry to suit your tastes or dietary needs. Add extra veggies, swap the meat, or adjust the seasonings to make it your own.
Egg Roll Stir Fry is a delicious and healthier way to enjoy the flavors of egg rolls without the deep-frying. It’s packed with protein, fiber, and nutrients, all while delivering the savory, satisfying flavor that you crave. Whether you enjoy it on its own or serve it with a side of steamed rice or cauliflower rice for a low-carb option, it’s sure to be a hit at your dinner table.
