Recipe created by Alexa Sparkman, MA, RD, LD and UT Nutrition Students

Baked, not fried, these zesty eggrolls are a delightful low-fat treat compared to the traditionally fried versions usually found in restaurants. The addition of jalapenos and chili powder ensure that this healthy dish is anything but bland. Go ahead and pair them with your favorite fresh salsa and you’ve covered your veggie requirements for the day!

WHAT YOU NEED
4 ounces boneless and skinless chicken breast $1.72
Olive oil cooking spray $0.05
3 tablespoons chopped spinach $0.10
1/2 cup frozen corn, thawed $0.14
1/4 cup organic black beans, drained $0.20
3 tablespoons chipotle cheddar cheese, shredded $1.22
1 tablespoons chopped fresh jalapenos $0.06
1 teaspoon chili powder $0.05
1 teaspoon ground cumin $0.05
8 egg roll (spring roll) wrappers $0.44
1 egg white, whisked $0.20

At Home Cost per Serving: $1.06
Restaurant Cost per Serving: $4.95


HOW TO MAKE IT
Preheat oven to 425 F. Lightly coat medium sauté pan with olive oil cooking spray. Over medium-high heat, cook chicken about 6 minutes on each side, or until cooked thoroughly. Remove chicken from pan and shred with knife and fork. Sauté chopped spinach. In a medium bowl, combine shredded chicken, spinach, corn, black beans, cheese, jalapenos, chili powder and cumin.

With a corner facing you, fill each egg roll wrapper with about ¼ cup of chicken filling. Fold right and left corners to the middle and roll, sealing the last corner with a dab of egg white.

Lightly coat baking sheet and eggrolls with olive oil cooking spray. Bake egg rolls for 20 minutes or until golden brown. For even browning, turn half-way through cooking time.

If desired, serve with salsa, guacamole or light sour cream.

Makes four servings.


NUTRITION BREAKDOWN
Calories 280
Fat 3g
Fiber 3g
Protein 17g
Sodium 461mg
Cholesterol 26mg

DID YOU KNOW?
The difference between baked and fried could be 350 calories. Swearing off fried foods might be the best thing you could do for yourself. Compared to baked meals, anything fried is almost always higher in sodium and saturated fat. Save yourself the calories and make it baked!