Southwestern Eggrolls
- Number of Servings: 5
Ingredients
1 boneless, skinless chicken breast, pounded flat1 Tbsp extra virgin olive oil2 Tbsp chopped bell pepper (red or green)2 Tbsp chopped green onion2 Tbsp chopped fresh jalapeno pepper3/4 cup black beans, rinsed (1/2 of 15 oz can)3/4 cup whole kernel corn, rinsed (1/2 of 15 oz can)2 Tbsp chopped, frozen spinach1/4 tsp dried parsley 1/2 tsp ground cumin1/2 tsp chili powderdash cayenne peppersalt to taste 4 oz shredded Monterey Jack cheese (or Pepper Jack for a little extra kick)5 whole wheat tortillas, 8 inch1 medium avocado
Broil the chicken breast until the juices run clear. Set aside to cool.
In a large skillet, heat the olive oil. Add the bell pepper, green onion and jalapeno pepper. Saute a few minutes, until the vegetables are tender.
Shred the chicken breast. Add the chicken, black beans, corn, spinach and spices to the skillet and mix well. Cook for a few more minutes on low, stirring occasionally. Remove from heat and stir in cheese until melted.
Heat each tortilla and add 1/5 of the mixture. Fold the tortilla so it is completely closed. Place on a small cookie sheet folded side down. When all five are filled, put cookie sheet in the broiler and cook for 2-3 minutes on each side of the eggroll or until the tortilla is crispy and golden brown. Cut each eggroll diagonally and serve with mashed avocado.
You can dip in sour cream, salsa, or guacamole. Not included in nutritional values.
You can always adjust the spices to your taste.
*if made in advance and frozen for later, bake the eggroll 25 -30 minutes at 350 and then broil each side for a 2 - 3 minutes to get the crispy shell.
These can also be made with firm tofu instead of the chicken for a vegetarian meal, great both ways.
Serves 5.
In a large skillet, heat the olive oil. Add the bell pepper, green onion and jalapeno pepper. Saute a few minutes, until the vegetables are tender.
Shred the chicken breast. Add the chicken, black beans, corn, spinach and spices to the skillet and mix well. Cook for a few more minutes on low, stirring occasionally. Remove from heat and stir in cheese until melted.
Heat each tortilla and add 1/5 of the mixture. Fold the tortilla so it is completely closed. Place on a small cookie sheet folded side down. When all five are filled, put cookie sheet in the broiler and cook for 2-3 minutes on each side of the eggroll or until the tortilla is crispy and golden brown. Cut each eggroll diagonally and serve with mashed avocado.
You can dip in sour cream, salsa, or guacamole. Not included in nutritional values.
You can always adjust the spices to your taste.
*if made in advance and frozen for later, bake the eggroll 25 -30 minutes at 350 and then broil each side for a 2 - 3 minutes to get the crispy shell.
These can also be made with firm tofu instead of the chicken for a vegetarian meal, great both ways.
Serves 5.
Nutritional Info Amount Per Serving
- Calories: 362.3
- Total Fat: 17.4 g
- Cholesterol: 34.8 mg
- Sodium: 530.7 mg
- Total Carbs: 34.4 g
- Dietary Fiber: 8.1 g
- Protein: 18.5 g
Member Reviews
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CTTHRAILKILL
Excellent! I just made these and loved them. I did modify it a bit. I'm allergic to bell pepper so I used green chiles instead (for convenience I used canned chiles and jalepenos). I also left off the cheese and they were still awesome. There is lots of room to improvise. Froze the leftovers too. - 1/9/10
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UTEXAS09
I actually MADE this recipe so I can give a real review, lol! It's great broiling the tortillas=tastes like its fried!(careful, too close & you might set off the alarm) I'm guessing my tortillas were smaller, because I made *8* egg rolls. Added some extra heat to get the capsaicin working. Gr8! - 2/14/10