Southwest Healthy Egg Roll
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Chicken breast fillet Cooking Oil Spray2 tbsp Minced red bell peppers 2 tbsp Minced green onions 1/3 c. Frozen corn 1/4 c. Canned black beans, rinsed and drained 2 tbsp Frozen spinach, thawed and drained 2 tbsp Diced, canned jalapeno peppers 1/2 tbsp Minced fresh parsley 1/2 tsp Cumin 1/2 tsp Chili powder 1/4 tsp Salt 1 Dash cayenne pepper 3/4 c. Shredded monterey jack cheese 4 whole wheat pitas DIPPING SAUCE 1/4 c. Smashed fresh avocados (about half of an avocado) 1/4 c. Mayonnaise 1/4 c. low fat Sour cream 1 1/2 tsp White vinegar 1/8 tsp Salt 1/8 tsp Dried parsley 1/8 tsp Onion powder 1 Dash dried dill weed 1 Dash garlic powder 1 Dash pepper Garnish 2 tbsp Chopped tomatoes 1 tbsp Chopped onions
Spray pan with cooking oil and cook chicken until brown.
Lightly salt and pepper each side of the chicken while it cooks.
Set chicken aside until it cools down enough to handle.
Spray cooking oil in large skillet and heat to medium.
Add the red pepper and onion to the pan and sauté for a couple minutes until tender.
Dice the cooked chicken into small cubes and add it to the pan.
Add the corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili powder, salt, and cayenne pepper to the pan.
Cook for another 4 minutes.
Stir well so that the spinach separates and is incorporated into the mixture.
Remove the pan from the heat and add the cheese.
Stir until the cheese is melted.
Wrap the tortillas in a moist cloth and microwave on high temperature for 1 1/2 minutes or until hot.
Spoon approximately one-fifth of the mixture into the pita
You can bake or toast the pitas for a crunchier crust.
DIPPING MIX
Mash avacado, mayonnaise, sour cream, vinegar, parsley, onion powder, salt, dill weed, garlic powder, and pepper. Serve as a side dish. (this adds about 100 calories and 8g of fat)
Number of Servings: 4
Recipe submitted by SparkPeople user RECE999.
Lightly salt and pepper each side of the chicken while it cooks.
Set chicken aside until it cools down enough to handle.
Spray cooking oil in large skillet and heat to medium.
Add the red pepper and onion to the pan and sauté for a couple minutes until tender.
Dice the cooked chicken into small cubes and add it to the pan.
Add the corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili powder, salt, and cayenne pepper to the pan.
Cook for another 4 minutes.
Stir well so that the spinach separates and is incorporated into the mixture.
Remove the pan from the heat and add the cheese.
Stir until the cheese is melted.
Wrap the tortillas in a moist cloth and microwave on high temperature for 1 1/2 minutes or until hot.
Spoon approximately one-fifth of the mixture into the pita
You can bake or toast the pitas for a crunchier crust.
DIPPING MIX
Mash avacado, mayonnaise, sour cream, vinegar, parsley, onion powder, salt, dill weed, garlic powder, and pepper. Serve as a side dish. (this adds about 100 calories and 8g of fat)
Number of Servings: 4
Recipe submitted by SparkPeople user RECE999.
Nutritional Info Amount Per Serving
- Calories: 169.7
- Total Fat: 6.1 g
- Cholesterol: 51.5 mg
- Sodium: 222.2 mg
- Total Carbs: 9.7 g
- Dietary Fiber: 1.6 g
- Protein: 19.4 g
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