A restaurant favorite! South Beach Phase 2 friendly. Very easy to double or triple for parties. Prep 5 hours before serving.
Serves: 3-4 Preparation time: Cooking time: Difficulty: Medium - some experience needed Dietry guidance: n
Tags: snack · side · appetizer ·
Ingredients
Egg rolls:
2 chicken breasts, boneless
1 tbsp canola oil
2 tbsp minced red bell pepper
2 tbsp minced green onion
1/3 cup frozen corn
1/4 cup canned black beans (rinsed)
2 tbsp frozen spinach, thawed
2 tbsp diced jalapenos
1/2 tbsp parsley
1/2 tsp cumin
1/2 tsp chili powder
1/4 tsp salt
5 7-inch wheat tortillas
dash cayenne
3/4 cup low fat monterey jack or mexican mix cheese, shredded
Avacado Ranch Dressing:
1/4 cup smashed avacado (about half an avacado)
1/4 cup olive oil mayonnaise
1/4 cup low fat sour cream
1 tbsp buttermilk (or tbsp of low fat milk with 1/8 tsp lemon juice)
1 1/2 tsp white vinegar
1/8 tsp salt
1/8 tsp parsley
1/8 tsp onion powder
dash dillweed
dash garlic
dash pepper
Method
1. Dice and brown chicken in a large pan. Remove chicken and set aside.
2. Preheat oil in the pan on med-high heat, add peppers and onion. Cook 2-3 mins until veggies begin to brown.
3. Add diced chicken to pan. Then add corn, black beans, spinach, jalapenos, parsley, cumin, chili powder, salt & cayenne. Cook 1-2 mins.
4. Remove pan from heat, add cheese and stir.
5. Wrap tortillas in a moist cloth, microwave for 30 seconds.
6. Add 1/5 of mixture to each tortilla. Roll and secure closed with a toothpick. Freeze rolls for 4 hours to ensure they hold.
7. For dressing, mix ingredient with whisk in a bowl. Chill in refrigerator.
8. Bake at 375 for approximately 30 minutes. Baking keeps it healthy!