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Category: Main Course
Southwestern Egg Rolls - TastyPlanner.com
Chef: Veryskari
about 200 calories for 1 1/2 egg rolls
Recipe Source: Hungry Girl Under 200
Ingredients
Egg Rolls:
3 small tortillas (La Tortilla Factory is recommended)
1 ounce cooked skinless lean chicken breast, food chopped fine
1 cup frozen chopped spinach, thawed and drained
2 tablespoons canned black beans
2 tablespoons Sweet Corn
1 ounce fat free cheese, shredded
1 tablespoon diced red chili pepper (optional)
1 tablespoon scallion (optional)
Sauce:
2 T fat free sour cream
1 T mashed avocado
1 tablespoon salsa (or more)
1/2 t dry ranch dressing mix
black pepper and salt to taste
Instructions
Preheat oven to 400 degrees
Using a small microwavable bowl, combine all egg roll ingredients except tortillas. Heat for 30 seconds in the microwave.
Warm tortillas in the microwave for 15 seconds or use a frying pan on low heat to warm tortillas. On a plate, lay out the tortilla. 1/3 of the chicken mixture is placed in the center of the tortilla. Assemble each egg roll by folding in the sides so the filling can not fall out.
Place all the tortilla seam side down on a baking sheet sprayed with nonstick cooking spray. A shallow baking pan also works.
Bake for 12 minutes, flipping at 6 minutes. Egg rolls will be crispy when ready.
While the rolls are baking, use a small bowl to combine all the ingredients for the sauce. Blend until smooth.
Serve egg rolls cut in half and served with the sauce.
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