Post by Karin on Sept 25, 2007 14:21:11 GMT -5
Low-Fat version of Chili's Southwestern Eggrolls
INGREDIENTS:
8-12 oz chicken breast fillet
Seasonings for grilling chicken breast (see note at bottom)
Spray PAM
2 tablesthingys minced red bell pepper
2 tablesthingys minced green onion
1/3 cup frozen corn (or drained canned corn…try the Green Giant canned Mexicorn)
1/3 cup canned black beans, rinsed and drained
2 tablesthingys frozen spinach, thawed and drained (You could use about 2-4 cups fresh as well)
-I add a tad bit of sea salt and spray PAM to the spinach.
2 tablesthingys diced, canned jalapeno peppers
1/2 tablesthingy minced fresh parsley (or about ¼-1/2 TBSP dried parsley)
½-1 teasthingy cumin (depending on how smoky you like it)
½-1 teasthingy chili powder (depending on how spicy you like it)
1/4 teasthingy sea-salt
dash (1/2 tsp) cayenne pepper
3/4 cup shredded fat-free cheese
five 7-inch flour tortillas
TOOTHPICKS
Avocado-Ranch Dipping Sauce:
1/4 cup smashed, fresh avocado (about half of an avocado)
1/4 cup Fat-free mayonnaise
1/4 cup Fat-free sour cream
1 tablesthingy Reduced-fat buttermilk
1 1/2 teasthingys white vinegar
1/8 teasthingy salt
1/8 teasthingy dried parsley
1/8 teasthingy onion powder
(1/8-1/4 tsp) dried dill weed
¼ teasthingy garlic powder
¼ teasthingy onion powder
dash pepper
Garnish:
2 tablesthingys chopped tomato
1 tablesthingy chopped onion
DIRECTIONS
Preheat grill to high heat.
Spray chicken breast with PAM. Sprinkle chicken breast with salt, pepper, and desired seasonings (note the seasonings listed in the required ingredients) (see note at bottom). Spray with PAM again. Grill chicken for 4 to 5 minutes per side or until juices run clear. Set chicken aside until it cools down enough to handle.
Heat a medium-size skillet over medium-high heat. Spray with PAM. Add red pepper and onion to pan and sauté for a couple minutes until tender.
Dice cooked chicken into small cubes and add it to pan. Add corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili powder, salt, and cayenne pepper to pan. Cook for another 4 minutes; stir well so that spinach separates and is incorporated into mixture. Remove pan from heat and add cheese; stir until cheese is melted. Sprinkle with additional sea salt, if desired.
Let filling cool.
Wrap tortillas in a moist cloth and microwave on high temperature for 1 1/2 minutes or until hot.
Scoop approximately one-fifth of mixture into center of a tortilla. Fold in ends and then roll tortilla over mixture. Roll tortilla very tight, then pierce with a toothpick to hold together. Repeat with remaining ingredients until you have five eggrolls.
While eggrolls freeze prepare avocado-ranch dipping sauce by combining all of ingredients in a small bowl.
Preheat oven to 350*
Spray eggrolls with PAM to coat entire surface of eggrolls. Place eggrolls on cookie sheet sprayed with PAM. Place cookie sheet in center of oven and bake eggrolls until golden brown. I don’t remember how long it takes, usually 30-40 minutes or so. Rotate the eggrolls throughout the cooking time to evenly brown and crisp all sides of the eggrolls. Slice each eggroll diagonally lengthwise and arrange on a plate around a small bowl of dipping sauce.
Garnish dipping sauce with chopped tomato and onion.
Serves 3-4.
*****SEASONING NOTE*****I ALWAYS GO BY TASTE OF THE FOOD AT THE TIME…..I might add more or less of salt and seasonings depending on how I want it to taste.
*****I also use more seasonings than called for before grilling the chicken breasts, such as: sea salt, garlic salt, garlic powder, onion powder, cumin, chili powder, and sometimes McCormick Mesquite or BBQ seasoning or a Mrs. Dash-Southwest Chipotle (salt-free)….You can decide how you like to season your chicken according to your tastes and preferences.*****
*****Serving Sizes*****To make mine more protein rich, I sometimes use more chicken breast and more black beans. I usually prepare these when my friends/family are over so I usually double the recipe.
INGREDIENTS:
8-12 oz chicken breast fillet
Seasonings for grilling chicken breast (see note at bottom)
Spray PAM
2 tablesthingys minced red bell pepper
2 tablesthingys minced green onion
1/3 cup frozen corn (or drained canned corn…try the Green Giant canned Mexicorn)
1/3 cup canned black beans, rinsed and drained
2 tablesthingys frozen spinach, thawed and drained (You could use about 2-4 cups fresh as well)
-I add a tad bit of sea salt and spray PAM to the spinach.
2 tablesthingys diced, canned jalapeno peppers
1/2 tablesthingy minced fresh parsley (or about ¼-1/2 TBSP dried parsley)
½-1 teasthingy cumin (depending on how smoky you like it)
½-1 teasthingy chili powder (depending on how spicy you like it)
1/4 teasthingy sea-salt
dash (1/2 tsp) cayenne pepper
3/4 cup shredded fat-free cheese
five 7-inch flour tortillas
TOOTHPICKS
Avocado-Ranch Dipping Sauce:
1/4 cup smashed, fresh avocado (about half of an avocado)
1/4 cup Fat-free mayonnaise
1/4 cup Fat-free sour cream
1 tablesthingy Reduced-fat buttermilk
1 1/2 teasthingys white vinegar
1/8 teasthingy salt
1/8 teasthingy dried parsley
1/8 teasthingy onion powder
(1/8-1/4 tsp) dried dill weed
¼ teasthingy garlic powder
¼ teasthingy onion powder
dash pepper
Garnish:
2 tablesthingys chopped tomato
1 tablesthingy chopped onion
DIRECTIONS
Preheat grill to high heat.
Spray chicken breast with PAM. Sprinkle chicken breast with salt, pepper, and desired seasonings (note the seasonings listed in the required ingredients) (see note at bottom). Spray with PAM again. Grill chicken for 4 to 5 minutes per side or until juices run clear. Set chicken aside until it cools down enough to handle.
Heat a medium-size skillet over medium-high heat. Spray with PAM. Add red pepper and onion to pan and sauté for a couple minutes until tender.
Dice cooked chicken into small cubes and add it to pan. Add corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili powder, salt, and cayenne pepper to pan. Cook for another 4 minutes; stir well so that spinach separates and is incorporated into mixture. Remove pan from heat and add cheese; stir until cheese is melted. Sprinkle with additional sea salt, if desired.
Let filling cool.
Wrap tortillas in a moist cloth and microwave on high temperature for 1 1/2 minutes or until hot.
Scoop approximately one-fifth of mixture into center of a tortilla. Fold in ends and then roll tortilla over mixture. Roll tortilla very tight, then pierce with a toothpick to hold together. Repeat with remaining ingredients until you have five eggrolls.
While eggrolls freeze prepare avocado-ranch dipping sauce by combining all of ingredients in a small bowl.
Preheat oven to 350*
Spray eggrolls with PAM to coat entire surface of eggrolls. Place eggrolls on cookie sheet sprayed with PAM. Place cookie sheet in center of oven and bake eggrolls until golden brown. I don’t remember how long it takes, usually 30-40 minutes or so. Rotate the eggrolls throughout the cooking time to evenly brown and crisp all sides of the eggrolls. Slice each eggroll diagonally lengthwise and arrange on a plate around a small bowl of dipping sauce.
Garnish dipping sauce with chopped tomato and onion.
Serves 3-4.
*****SEASONING NOTE*****I ALWAYS GO BY TASTE OF THE FOOD AT THE TIME…..I might add more or less of salt and seasonings depending on how I want it to taste.
*****I also use more seasonings than called for before grilling the chicken breasts, such as: sea salt, garlic salt, garlic powder, onion powder, cumin, chili powder, and sometimes McCormick Mesquite or BBQ seasoning or a Mrs. Dash-Southwest Chipotle (salt-free)….You can decide how you like to season your chicken according to your tastes and preferences.*****
*****Serving Sizes*****To make mine more protein rich, I sometimes use more chicken breast and more black beans. I usually prepare these when my friends/family are over so I usually double the recipe.