Southwestern Egg-Rolls
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Nutrition balance score
Great
Glycemic Index
54
Low
Glycemic Load
33
High
Nutrition per serving
Calories395.7 kcal (20%)
Total Fat8.1 g (12%)
Carbs61.2 g (24%)
Sugars2.9 g (3%)
Protein19.6 g (39%)
Sodium1094.6 mg (55%)
Fiber7.4 g (26%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Instructions
Step 1
1. In a large mixing bowl combine black beans, corn, bell pepper, onion, chicken, garlic powder, chili powder, cumin, and salt and pepper.
Step 2
2. Stir in shredded cheese.
Step 3
3. Open egg roll wrappers and place a damp rag over them to keep
Step 4
them from drying out.
Step 5
4. Grab one wrapper and place it on your counter with one corner pointing towards you.
Step 6
5. Place 2-3 tablespoons of filling on the egg roll wrapper. Take the wrapper end that is pointing towards you and fold it over the filling mixture. Fold in the sides of the wrapper, and then continue rolling the wrapper tightly all the way to the end. You can brush the ends of the wrapper with a little bit of water to help it stick together.
To Pan Fry
Step 7
1. In a large skillet over medium-high heat, add 2 Tablespoons of canola or vegetable oil.
Step 8
2. When the oil is hot, place a few egg rolls at a time into the pan. Cook them, rotating often, until toasted on all sides. Drain on paper towels.
To bake
Step 9
1. Preheat oven to 425 degrees F. Line egg rolls, seam side down, on baking sheet, at least 1 inch apart. Spray them with nonstick cooking spray or brush the tops lightly with oil.
Step 10
2. Bake for 10-15 minutes or until egg rolls are golden.You can then broil them for a few seconds or so on each side to make them crispier, if you want.
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