Southwest Egg Rolls Made Lighter Recipe

Name: Southwest Egg Rolls Made Lighter
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 10 fresh flour tortillas (seven inch-usually 10 come in a package); non-fat cooking spray; Dipping Sauce; 1 avocado, mashed (about one cup); 1 tablespoon key lime juice; 1 (1 ounce) package ranch dressing mix; 3/4 cup light sour cream; 1/2 cup nonfat milk; Eggroll Filling; 2 cups cooked boneless skinless chicken breasts, finely diced (if you're pressed for time,one 10 oz pkg of Perdue Short Cuts carved chicken breast is perfect); 2 cups jalapeno jack cheese (one 8 oz block shredded-if your store has reduced fat that's even better); 1/3 cup frozen chopped spinach, thawed and squeezed dry or 3 cups chopped fresh spinach; 1/2 cup canned black beans, rinsed and drained; 2/3 cup canned Mexican-style corn, drained (such as Del Monte Whole Kernel Fiesta Corn,seasoned with red and green peppers); 1/2 teaspoon cayenne pepper; 1 tablespoon minced fresh parsley; 1 teaspoon cumin; 1 teaspoon chili powder; 2 green onions, thinly sliced

Servings: persons

10 fresh flour tortillas (seven inch-usually 10 come in a package)
non-fat cooking spray
Dipping Sauce
1 avocado, mashed (about one cup)
1 tablespoon key lime juice
1 (1 ounce) package ranch dressing mix
3/4 cup light sour cream
1/2 cup nonfat milk
Eggroll Filling
2 cups cooked boneless skinless chicken breasts, finely diced (if you're pressed for time,one 10 oz pkg of Perdue Short Cuts carved chicken breast is perfect)
2 cups jalapeno jack cheese (one 8 oz block shredded-if your store has reduced fat that's even better)
1/3 cup frozen chopped spinach, thawed and squeezed dry or 3 cups chopped fresh spinach
1/2 cup canned black beans, rinsed and drained
2/3 cup canned Mexican-style corn, drained (such as Del Monte Whole Kernel Fiesta Corn,seasoned with red and green peppers)
1/2 teaspoon cayenne pepper
1 tablespoon minced fresh parsley
1 teaspoon cumin
1 teaspoon chili powder
2 green onions, thinly sliced

1
Combine all Dipping Sauce ingredients in a bowl and mix until smooth; refrigerate.
2
Combine all Eggroll Filling ingredients in a bowl.
3
Turn on the broiler.
4
Assemble 10 eggrolls: spoon a half cup of the mixture into the center of each tortilla; fold in the ends and then roll the tortilla over the mixture very tightly. Hold together with two toothpicks, one through each end.
5
Spray a lasagna-type pan with non-fat cooking spray. Spray both sides of the egg rolls with cooking spray as you place them in the pan. You may brush them with olive oil if you prefer.
6
Broil for approximately one and a half to two minutes on each side, until golden brown and crispy. Watch very carefully. Do not leave the oven unattended because they cook quickly.
7
Remove from pan and slice each eggroll in half.
8
Take out the toothpicks and serve with chilled dipping sauce.

1531

kcal

Calories

Fat

213

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 19 ingredients. The key ingredients include: 10 fresh flour tortillas (seven inch-usually 10 come in a package), non-fat cooking spray, Dipping Sauce, 1 avocado, mashed (about one cup), and more.

Yes, Southwest Egg Rolls Made Lighter falls under the Snacks & Appetizers category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Southwest Egg Rolls Made Lighter

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