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    You are in: Home / Recipes / Southwest Egg Rolls Made Lighter Recipe
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    Southwest Egg Rolls Made Lighter

    Southwest Egg Rolls Made Lighter. Photo by CandyTX

    1/1 Photo of Southwest Egg Rolls Made Lighter

    Total Time:

    Prep Time:

    Cook Time:

    24 mins

    20 mins

    4 mins

    FLKeysJen's Note:

    Inspired by my favorite appetizer at the Chili's restaurant chain but these are baked,not fried. Two full egg rolls per person makes a nice dinner for T.V. night. For a dinner party you can also cut them in thick slices sushi-style. These can be frozen before they're cooked or afterwards.

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    Serves: 20


    Southwe ...

    Units: US | Metric

    • 10 fresh flour tortillas (seven inch-usually 10 come in a package)
    • non-fat cooking spray

    Dipping Sauce

    Eggroll Filling

    • 2 cups cooked boneless skinless chicken breasts, finely diced (if you're pressed for time,one 10 oz pkg of Perdue Short Cuts carved chicken breast is perfect)
    • 2 cups jalapeno jack cheese (one 8 oz block shredded-if your store has reduced fat that's even better)
    • 1/3 cup frozen chopped spinach, thawed and squeezed dry or 3 cups chopped fresh spinach
    • 1/2 cup canned black beans, rinsed and drained
    • 2/3 cup canned Mexican-style corn, drained (such as Del Monte Whole Kernel Fiesta Corn,seasoned with red and green peppers)
    • 1/2 teaspoon cayenne pepper
    • 1 tablespoon minced fresh parsley
    • 1 teaspoon cumin
    • 1 teaspoon chili powder
    • 2 green onions, thinly sliced


    1. 1
      Combine all Dipping Sauce ingredients in a bowl and mix until smooth; refrigerate.
    2. 2
      Combine all Eggroll Filling ingredients in a bowl.
    3. 3
      Turn on the broiler.
    4. 4
      Assemble 10 eggrolls: spoon a half cup of the mixture into the center of each tortilla; fold in the ends and then roll the tortilla over the mixture very tightly. Hold together with two toothpicks, one through each end.
    5. 5
      Spray a lasagna-type pan with non-fat cooking spray. Spray both sides of the egg rolls with cooking spray as you place them in the pan. You may brush them with olive oil if you prefer.
    6. 6
      Broil for approximately one and a half to two minutes on each side, until golden brown and crispy. Watch very carefully. Do not leave the oven unattended because they cook quickly.
    7. 7
      Remove from pan and slice each eggroll in half.
    8. 8
      Take out the toothpicks and serve with chilled dipping sauce.

    Browse Our Top Chicken Breast Recipes

    Ratings & Reviews:

    • on September 07, 2011


      These were really tasty, especially the avocado ranch dip. It was so yummy that I couldn't resist dipping baked ruffles in it while preparing the rest of the meal! I halved the amount of ranch powder and subbed buttermilk for the milk in it. I also used less cayenne and cheese in the filling. I did bake these for 20 minutes, and it worked fine. I agree two whole ones makes for a filling meal for one person. Great creation!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on November 08, 2010


      I loved this recipe. I tried 2 different method for cooking them, first I wrapped the filling in whole wheat tortillas and then used my panini press to heat them, this worked well only I wished I would have used a more pliable tortilla, as the ones I used were too grainy and cracked when I rolled them. The other method I used was using phyllo. I cut a stack of 3 sheets of phyllo in half, sprayed between each layer with veg spray, placed the filling at short end and rolled up, baked in oven at 375 til they were golden brown. That worked perfectly. Delicious.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on October 20, 2009


      I am a little torn on how to rate these. I love the idea - I liked the flavor - but like another reviewer, the method didn't really work. I couldn't get them the right "doneness" by broiling them, and even when they were golden brown they were cold in the middle. I think baking them for a longer amount of time might work better. I liked the flavor and the sauce was really good! Will keep playing with it.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (10)


    Nutritional Facts for Southwest Egg Rolls Made Lighter

    Serving Size: 1 (83 g)

    Servings Per Recipe: 20

    Amount Per Serving
    % Daily Value
    Calories 155.6
    Calories from Fat 68
    Total Fat 7.6 g
    Saturated Fat 3.3 g
    Cholesterol 25.1 mg
    Sodium 229.7 mg
    Total Carbohydrate 12.3 g
    Dietary Fiber 1.7 g
    Sugars 0.8 g
    Protein 9.7 g

    The following items or measurements are not included:

    ranch dressing mix

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