Healthy Chili's Southwestern Egg Rolls

>> Friday, May 20, 2016

Healthy Chili's Southwestern Egg Rolls

I tasted these rolls stuffed with chicken, cheese, corn, black beans, and other kinds of goodness last week at Chili's restaurant. The sauce itself I could have sipped with a straw, but since I was in polite company, I just casually wiped a bit of the last egg roll around and around the little dish. I think I drooled a little, too.

I was on a double mother/daughter date with Jessie, her boyfriend's mother Kim and his sister Kelly. We wandered around the mall, a place I haven't visited since my girls were teens. Kim wanted to get her ears pierced at Claire's Boutique. Did you know Claire's still exists? Actually, it's hard to imagine a mall without that teenybopper place. It hasn't changed - lots of glitter, BFF necklaces, and boy band posters. And of course, that piercing booth in the front window. I really, really wanted these avocado earrings.

After Kim got pierced, she treated us to appetizers at Chili's - another place I haven't visited in forever. It was nice to spend an afternoon doing nothing in particular except talking and hanging out. My life is clearly too busy, because I actually felt guilty for not doing something productive or goal-oriented with my time!

Anyway, these little Tex-Mex style egg rolls were a hit with everybody, and I definitely wanted to make them again. I looked for a recipe online when I got home. On some recipe copy-cat sites (Top Secret Recipes is pretty helpful) I found a recipe that weighs in at 870 calories. Eek! I decided to experiment with a lighter version of the recipe. I don't know exactly how many calories there are in my version, but they're not fried and they use low-fat ingredients. They taste just about the same, too.

Corn, bean, cheese and chicken wraps

By the way, the recipe calls for the vegetables to be finely chopped; I suggest putting them into the blender or food processor, if you have one, and let it do the work.


3 oz chicken breast
1 tsp chili powder
1 tbsp vegetable oil
1/4 cup red bell pepper, finely chopped
1/4 cup white onion, finely chopped
1 tbsp jalapeno, finely chopped
2 cloves garlic, minced
1 plum tomato, finely chopped
2/3 cup frozen corn
1/2 cup canned black beans, rinsed and drained
1 cup fresh spinach, finely chopped
2 tbsp cilantro
1 tsp cumin
1 tsp oregano
1/3 cup egg white
3/4 cup shredded low fat sharp cheddar cheese
8-10 seven inch flour tortillas

For the Avocado Ranch Sauce

1 ripe avocado
1/2 cup fat-free sour cream
1/2 cup low fat mayonnaise
1 tsp lemon juice
1/2 tsp salt
1 tsp onion powder
1 tsp garlic powder
2 tsp dried parsley
1/2 tsp ground pepper


Whisk together the oil and chili powder. Cut the chicken breast into fine pieces and allow to marinate in the oil mixture for 15 minutes. In a large skillet, cook the chicken pieces until browned on all sides. Set aside. 

Add a little more oil and saute the rest of the vegetables for 5 minutes. Stir in the egg, cheese and chicken and remove from heat. 

Oil a cookie sheet with spray oil. Wrap the tortillas in a damp towel and heat in the microwave for 1 1/2 to 2 minutes, until they are soft and flexible. Lay them one at a time on a cutting board and place about 2/3 cup of the filling down the middle of the tortilla. Fold over the end, then roll up the tortilla and place it, seam side down, on the cookie sheet. Repeat with the remaining tortillas and corn/bean mixture.

Place the freezer for 15 minutes to solidify the filling. While the rolls are chilling, heat the oven to 400 degrees. Blend together all the sauce ingredients until very smooth, and let it chill until you're ready to serve it.

Spray the tops of the rolls with oil. Place the sheet on the center rack and cook for about 20 minutes, turning once, until the rolls are nicely browned and the filling is cooked through. Slice the rolls halfway through on a diagonal, and serve with the avocado sauce.

Serves 6-8.


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