Recipe

Sassy Southwestern Egg Rolls Lowfat Recipe


Sassy Southwestern Egg Rolls Lowfat Recipe Choclytcandy / All my dishes
1 month ago
Hungry Girl 200 Recipes Under 200 Calories by Lisa Lillien
Prep:20m Cook:20m Servings:2

Choclytcand

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Ingredients
  • For Egg Rolls:
  • 3 original (not large) La Tortilla Factory Smart & Delicious Low Cab/High Fiber tortillas
  • 1 oz cooked skinless lean chicken breast, shredded
  • 3/4 cup frozen chopped spinach, thawed and thoroughly drained
  • 2 tbs canned black beans ( or left-over cooked dried black beans)
  • 2 tbs canned sweet corn, drained (or frozen, thawed)
  • 1 oz fat-free jalapeno jack cheese, shredded (or full fat version)
  • 1 tbs diced red chili pepper
  • For Sauce:
  • 2 tbs fat-free sour cream (i use the regular sour cream)
  • 1 tbs mashed avocado
  • 1 tbs diced tomato
  • 1/2 tsp dry ranch dressing/dip mix
  • salt and black pepper, to taste

Directions
  1. Preheat oven to 400 degrees.
  2. In a small pan, combine chicken, spinach, beans, corn, cheese, and chili pepper. Heat until warm.
  3. Warm tortillas in oven. Place 1/3 of chicken-spinach mixture in the center of each tortilla.
  4. To assemble each egg roll, fold sides in, so none of the filling can escape during cooking, and roll up from the bottom of the tortilla.
  5. Place all three rolls seam side down on a baking dish sprayed with nonstick cooking spray.
  6. Bake in the oven for 12 minutes, flipping rolls over about halfway through cooking. Egg rolls should be crispy when done.
  7. Meanwhile, in a small bowl, combine sour cream, avocado, and ranch mix. Stir until smooth and blended. Season to taste with black pepper and salt.
  8. Once egg rolls are done baking, allow them to cool for a few minutes. Cut each in half on a diagonal and arrange on a plate.
  9. Top dipping sauce with diced tomato and serve.
  10. Nutritional Content:
  11. 181 calories
  12. 4.5g fat
  13. 666mg sodium
  14. 27g carbs
  15. 2g sugars
  16. 19g protein

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Comments

gagagrits 1 month ago said:
Gotta love hungry girl......:)


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