Want a quick and easy dinner?This is healthy and delicious Place egg rolls in a bowl Serve with ground chicken or tempeh for a delicious meal that's easy to throw together!
Protein-packed ground chicken (or tempeh) pairs well with the fresh flavors of carrots, cabbage, and ginger. With over 30 grams of protein per serving, you can easily maintain energy and support your training goals. This dish can be eaten on its own, with rice or pasta, or in a wrap. You can customize it by adding your choice of vegetables, red pepper flakes for flavor, or other toppings.
One of the things I love about this dish is the bright colors of the different vegetables. The pigments in these colors indicate the presence of special disease-fighting phytonutrients (1).
Phytonutrientssuch as carotenoids contained in carrots (2) and anthocyanins (3), are phytonutrients with bioactive food ingredients. They play an important role in supporting our immune system and have been shown to have antimicrobial, anti-inflammatory, and antioxidant effects (4).
Eat more vegetables – Eating a variety of vegetables can support your immune system and protect against heart disease, osteoporosis, cancer, diabetes and more (2). This recipe includes a variety of serving sizes to help increase your daily intake.
This quick and easy dinner is perfect when I’m pressed for time, and it also makes a delicious lunch all week long!
enjoy!
Egg rolls in bowl
yield: 4 parts
You will need: Cutting board and knife, measuring spoons and cups, large skillet with lid, large kitchen spoon
key: T = tablespoon; teaspoon = teaspoon 
raw material:
- 1 1/2 pounds ground chicken (or 16 ounces tempeh, ground)
- 1 T olive oil
- 2 T grated ginger
- 1 T minced garlic
- 1 cup diced onion
- 2 medium carrots, shredded
- 1 cup bok choy
- 1 cup red cabbage, thinly sliced
- 1 small zucchini, cut in half lengthwise, then into half rounds
- 1 teaspoon red pepper flakes (optional)
- 1 teaspoon black pepper
- 1 teaspoon coconut aminos or soy sauce
- 3 green onions, sliced (for garnish)
route:
- In a large skillet with a lid, add the olive oil and onions and cook, covered, over medium heat, stirring occasionally, about 5-10 minutes.
- Add ginger and garlic, stir well to coat with oil, then add minced chicken, cover and cook for 8-10 minutes.
- When the chicken is almost done, add the coconut aminos, pepper, chili flakes, carrots and cabbage. Stir, cover and cook for 3-5 minutes.
- Then add the cabbage and zucchini, stir everything together one last time, cover and cook for another 2 minutes.
- Garnish with scallions and serve with rice, rice noodles or wraps.
*notes: Feel free to use different vegetables if you have them on hand or if they suit your preferences
nutrient content
I hope you enjoy this fresh and delicious recipe! Let me know how you like it in the comments below!
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- Sharma S, Katoch V, Kumar S, Chatterjee S. “Functional relationships between vegetable pigments and bioactive compounds: implications for human health.” Journal of Nutritional Biochemistry. 2021;92:108615. doi:10.1016/j.jnutbio.2021.108615 web page. https://pubmed.ncbi.nlm.nih.gov/33705954/
- Liu Ruihai. “Health-promoting components of fruits and vegetables in the diet.” Advances in Nutrition (Bethesda, MD) roll. 4,3 384S-92S. May 1st. 2013, doi:10.3945/an.112.003517 URL. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650511/
- Wallace, Taylor C. “Anthocyanins in Cardiovascular Disease.” Advances in Nutrition (Bethesda, MD) roll. 2,1(2011):1-7. doi:10.3945/an.110.000042 URL. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/
- Gupta C, Prakash D. “Phytonutrients as therapeutic agents”. Journal of Complement Integrative Medicine. 2014;11(3):151-169. doi:10.1515/jcim-2013-0021 URL. https://pubmed.ncbi.nlm.nih.gov/25051278/
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