Southwestern Egg Rolls

Health score
10%
Southwestern Egg Rolls
272 min.
5
589kcal

Suggestions

Ingredients

  • 0.3 cup black beans rinsed drained
  •  chicken breast half boneless skinless
  • 0.5 teaspoon chili powder 
  • 0.3 cup corn kernels frozen
  • 6-inch flour tortillas ()
  • 0.5 tablespoon parsley fresh minced
  • tablespoons pkt spinach frozen thawed drained chopped
  • tablespoons green onion minced
  • pinch ground pepper 
  • 0.5 teaspoon ground cumin 
  • tablespoons jalapeño peppers diced
  • 0.8 cup monterrey jack cheese shredded
  • quart oil for deep frying
  • tablespoons bell pepper red minced
  • 0.3 teaspoon salt 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • toothpicks
  • microwave

Directions

  1. Rub 1 tablespoon vegetable oil over chicken breast. In a medium saucepan over medium heat, cook chicken approximately 5 minutes per side, until meat is no longer pink and juices run clear.
  2. Remove from heat and set aside.
  3. Heat remaining 1 tablespoon vegetable oil in a medium saucepan over medium heat. Stir in green onion and red pepper. Cook and stir 5 minutes, until tender.
  4. Dice chicken and mix into the pan with onion and red pepper.
  5. Mix in corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili powder, salt and cayenne pepper. Cook and stir 5 minutes, until well blended and tender.
  6. Remove from heat and stir in Monterey Jack cheese so that it melts.
  7. Wrap tortillas with a clean, lightly moist cloth. Microwave on high approximately 1 minute, or until hot and pliable.
  8. Spoon even amounts of the mixture into each tortilla. Fold ends of tortillas, then roll tightly around mixture. Secure with toothpicks. Arrange in a medium dish, cover with plastic, and place in the freezer. Freeze at least 4 hours.
  9. In a large, deep skillet, heat oil for deep frying to 375 degrees F (190 degrees C). Deep fry frozen, stuffed tortillas 10 minutes each, or until dark golden brown.
  10. Drain on paper towels before serving.

Nutrition Facts

Calories589kcal
Protein8.62%
Fat78.1%
Carbs13.28%

Properties

Glycemic Index
51.2
Glycemic Load
5.26
Inflammation Score
-8
Nutrition Score
16.120434535586%

Flavonoids

Apigenin
0.86mg
Luteolin
0.11mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:588.9kcal
29.44%
Fat:51.74g
79.61%
Saturated Fat:7.92g
49.48%
Carbohydrates:19.8g
6.6%
Net Carbohydrates:17.2g
6.25%
Sugar:2.21g
2.45%
Cholesterol:29.55mg
9.85%
Sodium:535.18mg
23.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.85g
25.7%
Vitamin K:74.68µg
71.13%
Vitamin E:7.72mg
51.44%
Selenium:17µg
24.28%
Vitamin A:1145.06IU
22.9%
Phosphorus:209.79mg
20.98%
Vitamin B3:4.05mg
20.23%
Calcium:187.57mg
18.76%
Vitamin C:13.66mg
16.56%
Folate:63.16µg
15.79%
Vitamin B1:0.21mg
13.76%
Manganese:0.27mg
13.55%
Vitamin B6:0.26mg
13.19%
Vitamin B2:0.21mg
12.57%
Iron:1.88mg
10.44%
Fiber:2.61g
10.42%
Magnesium:32.02mg
8.01%
Potassium:239.76mg
6.85%
Zinc:1.01mg
6.76%
Vitamin B5:0.51mg
5.08%
Copper:0.08mg
4.14%
Vitamin B12:0.19µg
3.1%
Source:Allrecipes