Vietnamese Spring Rolls by Stacey Antine, MS, RD



This new recipe is a favorite with kids (and parents, too!).  It’s super fun to make and delicious to eat, and it’s loaded with good nutrition.  High in protein and vitamin A and also a good source of iron, just two Vietnamese Spring Rolls pack a serious nutrition punch.  Perfect for the lunch box, as an after school snack or fancy party food! This is a thumbs up winner!


Ingredients: ½ pound shrimp, deveined 10 ounces of thin rice noodles 16 rice paper sheets 1 cup mint leaves 2 cups shredded lettuce 1 English cucumber, match-stick strips 1 large carrot, match-stick strips 2 cups red cabbage, finely shredded


Sweet Chili Sauce: ¼ cup agave nectar ½ cup rice wine vinegar ¼ cup water 1 clove of garlic, minced ¼ teaspoon red pepper flakes


Directions: 1. In a medium sauce pan, poach shrimp in simmering water for 2-3 minutes. Once cooled, cut the shrimp lengthwise in half. 2. In another sauce pan, boil rice noodles for 5-6 minutes until tender but not overcooked. Drain and rinse under cold water to stop cooking process. 3. For sweet chili sauce, combine agave nectar, rice wine vinegar, water, garlic, and red pepper flakes in a sauce pan. Cook on medium heat until mixture comes up to a boil. Put aside and let it cool. 4. In a wide mixing bowl, pour warm water. Carefully immerse rice paper in bowl for 20 seconds. 5. Remove rice paper shaking off the excess water. Lay rice paper on cutting board. 6. Lay 3 shrimp halves (pink side up), mint leaves, lettuce, cucumber, carrots, and red cabbage. 7. Fold the sides over and roll the rice paper tightly. 8. Cut roll in half and serve with sweet chili dipping sauce.


Makes 8 servings (2 rolls per serving).


Nutrition Facts per serving: 260 calories; 1g fat (0g sat fat, 0g mono, 0g trans fats); 35mg cholesterol; 54g carbohydrate (2g fiber, 10g sugar); 9g protein; 210mg sodium; 60% Daily Value (DV) vitamin A; 4% DV calcium; 10% DV iron.




Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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