Southwest Chicken Egg Rolls

baked-egg-rolls2

 

Baked Southwest Chicken Egg Rolls
All you need:
1 chicken breast (can use fresh or leftovers. Pork also works well)
1 tsp taco seasoning
1 cup frozen corn, thawed
1 (15 oz.) can no salt added black beans, rinsed and drained
1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
2 cups shredded cheddar cheese
1 (4 oz.) can diced green chiles, drained
4 green onions, chopped
2 tbsp minced red bell pepper
1 tsp. ground cumin
½ tsp. chili powder
1 tsp. salt
½ tsp. pepper
1 package egg roll wrappers (flour tortillas work well for this, too)

All you do:

  1. In a medium skillet, cook chicken breast on medium high until internal temperature reaches 165˚F. Shred and season with taco seasoning.
  2. In a large bowl, combine the remaining ingredients with the exception of the egg roll wrappers. Stir in cooked chicken mixture. Mix well to blend.
  3. Lay an egg roll wrapper out on a work surface so that one of the corners is pointing toward you and place ¼ cup of the filling in the center. Fold the tip closest to you up over the filling, roll a bit, then take the points pointing outward and fold them in toward the center. Continue rolling into an egg roll shape until a small part of the remaining point is still free. Dip a finger in water lightly brush on the edges of the top corner. Finish rolling and press to seal closed. Repeat with the remaining wrappers and filling.
  4. Preheat the oven to 425˚ F. Lightly oil a baking sheet with cooking spray. Place the sealed egg rolls on the baking sheet seam side down and spray the tops of the egg rolls with cooking spray. Bake for about 15 minutes, or until lightly brown, turning halfway through baking.

*Note, I have also found that broiling for 1-2 minutes after cooking really helps to crisp up the edges. Be sure to check ever 30 seconds to avoid burning them.

** These can also be made ahead and frozen for a quick and convenient meal or snack. Before baking, place in a gallon-sized zipper bag and freeze. To eat, from frozen, either wrap in a slightly damp paper towel and microwave for 2-3 minutes (let set for 1 minute), or bake in oven as directed above.

About thisRDeats

A mix of realism, humor, tips and delicious recipes. I am a mother, wife, passionate sewer and registered dietitian. I want to show people that food is medicine and getting back in the kitchen is the key to health. I love everything about food: gardening, shopping, cooking and most of all, EATING! Notice that "dishes" isn't on that list.... Food isn't perfect. It nourishes our minds, bodies and souls! As a blogger, journalist, speaker and broadcast professional, I enjoy talking about food and nutrition for websites, television, radio, magazines, and newspapers. I also work with companies to provide customized nutrition education and recipe development.
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