Here's another 'take-out fake-out' today for one of my old favorites. It’s no secret that I'm a big fan of baking things as opposed to most other cooking methods out there. I find that it's better-for-you and that it often comes out tasting even better than other versions. The flavors just seem to stand out more. This is also why I use Mazola.com.
Want to find out more? A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
With September being National Cholesterol Awareness month, and the fact that I'm not all about frying, I put my noodle to work to come up with a better-for-you baked version of Southwest Egg Rolls. So, with a little research and a lot of love, I'm pretty sure I got this one 100% right.
Egg roll and wonton wrappers have been a pretty big part of my kitchen play time lately. I just love how versatile they are. Plus, they are lower in calories than most other doughs. So, to keep these Southwest Egg Roll better-for-you, I made a few careful swaps. First, I used chicken breast as a leaner cut of meat. As a second swap, I used a reduced fat shredded cheese instead of a full-fat version. And finally, I used Mazola Corn Oil on the egg rolls and also in the vinaigrette dip!
Mazola Corn Oil is an all-purpose, cholesterol free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses including baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing.
These Skinny Southwest Egg Rolls with their Avocado Vinaigrette Dip were definitely a huge hit, and I know that I'm going to have to make them again in the really near future, and there isn't anything I would do any differently next time either.
Yeah, they are that good.
TheSkinnyFork.com Lightened-up baked southwestern egg rolls with spinach, black beans, and cheese all served with a homemade avocado vinaigrette for dipping! Prep Time: 10 Minutes • Cook Time: 15 Minutes
Servings: 10 • Serving Size: 1 Egg Roll + Dip • Calories: 273 • Fat: 14 g • Saturated Fat: 3 g • Carb: 24 g • Fiber: 3 g • Protein: 13 g • Sugar: 1 g • Sodium: 248 mg
Southwest Egg Rolls:
• 1 Boneless Skinless Chicken Breast, Cooked & Shredded
• 1 C. Baby Spinach, Chopped
• 3/4 C. Shredded Reduced Fat Jalapeño Jack Cheese
• 1/3 C. Sweet Corn Kernels (Can or Frozen & Thawed)
• 1/4 C. Black Beans, Drained & Rinsed
• 2 Tbsp. Chopped Red Pepper
• 1 1/2 Tsp. Salt-Free Southwest Seasoning
• Salt & Pepper to Taste
• 10 Egg Roll Wrappers
• 1 Tbsp. Mazola Corn Oil
Avocado Vinaigrette Dip:
• 1/2 C. Avocado
• 1/2 Lemon, Juiced
• 1/3 C. Mazola Corn Oil
• 2 Tbsp. Vinegar
• Salt & Pepper to Taste
Preheat the oven to 375 degrees F. and line a baking sheet with foil, giving it a light coat of non-stick cooking spray; set aside.
Place everything but the egg roll wrappers into a large bowl and mix together until well blended.
Lay out each egg roll wrapper and place about 1/4 C. of the mixture into the center.
Roll the wrapper up and seal the seam with a little water.
Place the egg rolls onto the prepared baking sheet and give them a light brush of the Mazola Corn Oil over the top (this helps them become more crispy.)
Transfer the baking sheet to the oven to cook for 12-15 minutes or until golden and crispy.
While the egg rolls are cooking, mix together the 1/2 C. avocado, juice of 1 lemon, 3/4 C. Mazola Corn Oil, 1/4 C. vinegar, and salt & pepper to taste.
I used an immersion blender and it's cup to really purée this well.
Once done, place the dip into a serving dish and remove the egg rolls from the oven. Enjoy right away!
Nutritional Claims: Sugar Conscious • Peanut Free • Tree Nut Free • Soy Free • Fish Free • Shellfish Free • Pork Free • Red Meat Free • Crustacean Free • Celery Free • Mustard Free • Sesame Free • Lupine Free • Mollusk Free • Alcohol Free • Sulphite Free