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

Ask the Expert: Seasonal Produce

Today's reader question is for H3 Chef, Jen Welper:

Q: The fall is my favorite time to visit the local farmer's market.  In getting ready for the approaching holiday seasons, I have already started testing out my favorite seasonal recipes.  What are your recommended fall produce picks and recipe ideas?  

 



If you have a question, the healthy lifestyle experts are here to help!  Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.

H3's New Executive Chef: Meet Jen Welper

 

Originally from the small town of Caledonia, Minnesota, Chef Jen first developed an appreciation for food cooking alongside her family. Chef Jen grew up on a farm where she cooked with her grandmother daily. They prepared everything from roasts to mashed potatoes to fish. Then during her senior year of high school, she lost her grandfather to heart disease and diabetes. His passing at an early age is what drove her interest in healthy cooking and her passion to educate others.

 

In May 2006, Chef Jen received her bachelor’s degree in Culinary Nutrition from Johnson & Wales University in Providence, Rhode Island. Upon graduation, she joined the H3 family as a Culinary Intern, and later went on to accept the full-time position as H3 Sous Chef. Chef Jen worked in the H3 kitchen for about three years and later moved up North where she held culinary positions at a long-term care and rehabilitation center, as well as the Renaissance Marriot Hotel and Convention Center in Illinois. Looking to return to the South, Chef Jen has accepted the position of H3 Executive Chef. She will work on adding new flavors to the menu, as well as provide cooking demonstrations, nutrition education classes, and one-on-one Chef Consultations and cooking lessons.

 

“I’m so excited to return to H3 because not only am I doing what I love, but I have the opportunity to inspire and help our Guests make life-saving changes that will forever impact their journey to better health.”

 

When she’s not in kitchen here at H3, Chef Jen enjoys running, crafting and baking.

 

Welcome back Jen!  We look forward to having you rejoin the H3 Team - and so do our bellies!