F-Factor

Crispy Shrimp Spring Rolls with Chili Sesame Dumpling Sauce

Crispy shrimp spring rolls made with cabbage for added fiber and paired with a savory chili sesame dumpling sauce. A high-protein, lighter take on takeout that delivers crunch, flavor, and balanced nutrition.These crispy shrimp spring rolls combine lean protein with fiber-rich vegetables for a flavorful, satisfying bite. Wrapped in rice paper and lightly pan-fried until golden, they deliver the crunch of a traditional egg roll with a lighter feel. Serve with the savory chili sesame dumpling sauce for the perfect balance of heat, tang, and umami.

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By Tanya Zuckerbrot, MS, RD

INGREDIENTS (makes 8 spring rolls)

• 1 lb raw shrimp, finely chopped
• 2 cups cabbage, shredded
• 1 cup carrots, shredded
• 2 garlic cloves, finely chopped
• ½ cup scallions, sliced
• 1 tbsp sesame oil
• 1 tsp fresh ginger, grated


• ¼ tsp kosher salt
• ¼ tsp black pepper
• 1 tbsp soy sauce
• 1 tbsp cornstarch
• 8 rice paper wrappers
• Olive oil or preferred oil, for cooking


Chili Sesame Dumpling Sauce

• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp chili oil
• 1 tbsp sesame oil
• 1 garlic clove, minced
• ½ tsp sugar

PREPARATIONS:

  1. In a large bowl combine chopped shrimp, shredded cabbage, shredded carrots, garlic, scallions, sesame oil, ginger, salt, pepper, soy sauce, and cornstarch. Mix well until evenly combined.

  2. Fill a shallow bowl with warm water. Dip one rice paper wrapper into the water for a few seconds until softened.

  3. Place the softened wrapper on a flat surface. Add a spoonful of the shrimp mixture to the center. Fold the bottom over the filling, fold in the sides, and roll tightly.

  4. Repeat with remaining wrappers and filling until all spring rolls are assembled.

  5. Heat a thin layer of olive oil in a skillet over medium heat. Once the oil is hot, place the spring rolls seam-side down in the pan.

  6. Cover with a lid and cook for about 3–4 minutes so the shrimp cooks through.

  7. Turn the rolls and cook another 2–3 minutes until lightly golden and crisp.

  8. In a small bowl whisk together soy sauce, rice vinegar, chili oil, sesame oil, minced garlic, and sugar to make the dipping sauce.

  9. Serve the spring rolls warm with the chili sesame dumpling sauce.

NUTRITIONAL CONTENT PER SERVING

Makes 8 spring rolls. Serving size: 2 spring rolls. This is a Step 2 Approved Recipe.

SPRING ROLLS (WITHOUT SAUCE)

FOR JOURNALING ON THE F-FACTOR DIET: 12g carbohydrate, 3g fiber
ACTUAL NUTRITIONAL CONTENT PER SERVING: 290 calories, 23g protein, 18g carbohydrates, 3g fiber, 15g net carb, 2g sugar, 14g fat, 3g sat fat, 520mg sodium

CHILI SESAME DUMPLING SAUCE

FOR JOURNALING ON THE F-FACTOR DIET: 2g carbohydrate, 0g fiber
ACTUAL NUTRITIONAL CONTENT PER SERVING: 60 calories, 0g protein, 2g carbohydrates, 0g fiber, 2g net carb, 1g sugar, 5g fat, 1g sat fat, 300mg sodium

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