H3 Recipe: Southwest Egg Roll

INGREDIENTS:

1 (4 oz)            Cooked boneless, skinless chicken breasts

1/4 cup           Part skim mozzarella cheese

1/4 cup            Black beans, cooked

1/2 each          Red onion, chopped

1/2 tsp             Cumin, ground

1/4 cup            Red bell peppers, chopped

1/4 cup            Corn Kernels (frozen) thawed

4 each              Spring roll wrappers                                                                                       

PREPARATION:

• Preheat oven to 375˚F


• Cook chicken breast and chop into small pieces (dice)


• Cut all vegetables


• In a bowl mix all ingredients except for the spring roll wrapper


• Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.


• Fold the corner where you placed ingredients over, holding ingredients in wrapper.


• Then bring both in sides over the folded corner, and then continue to roll.


• Seal end of wrapper w/egg beaters or non-stick cooking spray.


• Bake until crispy for about 15-20 minutes.

*How to wrap into egg rolls:

Step 1: lay out wrapper          

Step 2: place ingredients in corner     

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 

Number of servings: 4
Serving Size: 1 egg roll
Calories: 90
Fat Grams: 2