By Kiera and Ivan Mendoza
Baked Tex-Mex Egg Rolls
5 steps
Prep:10minCook:30min
Updated at: Thu, 17 Aug 2023 13:35:11 GMT
Nutrition balance score
Good
Glycemic Index
54
Low
Glycemic Load
29
High
Nutrition per serving
Calories497.5 kcal (25%)
Total Fat17.1 g (24%)
Carbs52.5 g (20%)
Sugars4.9 g (5%)
Protein33.5 g (67%)
Sodium1046 mg (52%)
Fiber4.9 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
8egg rolls
1 lbchicken breast
raw
8egg roll wrappers
¾ cupblack beans
drained, low sodium
¾ cupcorn
drained if you use canned
1vine tomato
chopped
2green onions
chopped
⅓ cupcilantro
chopped
½ cupgoat cheese
1 Tbsp2% Greek yogurt
optional
seasonings
2 tspcumin
2 tspchipotle chili
2 tspsmoked paprika
optional but recommended
Instructions
Step 1
Set oven to 405F.
Step 2
Boil water and toss in chicken breast and allow to cook for about 8 – 10 minutes. Remove chicken breast from the water and chop into small pieces.
Step 3
In a large bowl mix together all of the ingredients listed above. Make sure that your mixture is not “too wet” and soggy, to avoid soaking through the egg roll wrapper, so drain all ingredients before adding to the bowl.
Step 4
Place an egg roll wrapper on a dry surface and add about 3 heaping tbsp of the mixture to the wrapper. Fold in the corners and then roll. Repeat.
Step 5
Place the egg rolls on a baking sheet, spray with coconut oil and place in the oven. Bake for 15 – 18 minutes or until the edges and sides of the egg roll brown. For best results, flip the egg rolls halfway through baking in order to ensure all sides are equally cooked.
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