Southwest Egg Rolls Made Lighter Recipe

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Ingredients:

Serving

10 fresh flour tortillas (seven inch-usually 10 come in a package)
non-fat cooking spray
1 avocado, mashed (about 1 cup)
1 tbsp key lime juice
1 (1 oz) package ranch dressing mix
3/4 cup light sour cream
1/2 cup nonfat milk
2 cups cooked boneless skinless chicken breasts, finely diced ( if you're pressed for time
2 cups jalapeno jack cheese (1 8 oz block shredded-if your store has reduced fat that's even better)
1/3 cup frozen chopped spinach, thawed and squeezed dry
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 tsp cayenne pepper
1 tbsp minced fresh parsley
1 tsp cumin
1 tsp chili powder
2 green onions, thinly sliced

Directions:

Combine all Dipping Sauce ingredients in a bowl and mix until smooth; refrigerate.
Combine all Eggroll Filling ingredients in a bowl.
Turn on the broiler.
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.
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.
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.
Remove from pan and slice each eggroll in half.
Take out the toothpicks and serve with chilled dipping sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	652.79 Kcal (2733 kJ)
Calories from fat	332.46 Kcal
		% Daily Value*
Total Fat	36.94g	57%
Cholesterol	109.58mg	37%
Sodium	930.75mg	39%
Potassium	604.38mg	13%
Total Carbs	50.59g	17%
Sugars	2.58g	10%
Dietary Fiber	5.33g	21%
Protein	30.94g	62%
Vitamin C	4.5mg	8%
Vitamin A	0.1mg	2%
Iron	3.2mg	18%
Calcium	528.2mg	53%

Amount Per 100 g
Calories	255.78 Kcal (1071 kJ)
Calories from fat	130.27 Kcal
		% Daily Value*
Total Fat	14.47g	57%
Cholesterol	42.94mg	37%
Sodium	364.69mg	39%
Potassium	236.81mg	13%
Total Carbs	19.82g	17%
Sugars	1.01g	10%
Dietary Fiber	2.09g	21%
Protein	12.12g	62%
Vitamin C	1.8mg	8%
Iron	1.2mg	18%
Calcium	207mg	53%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

15.3

Points
17

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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