Lightening up a Restaurant Favorite

Appetizers are my weakness, especially the fried ones! Winking smile  I especially like the fried Southwestern Egg Rolls are Chilies.  The definitely make the top of my list. BUT….lets look at the nutritional information for this favorite treat of mine:

Chili’s Southwestern Egg Rolls:  800 Calories, 41g fat, 82g carbs, 9g fiber, 21g protein – yikes…that’s a lot of calories!

So why not lighten them up a little, so I can still enjoy this yummy southwest treat, with a third of the calories!?




  • 1/2 lb cooked and shredded chicken (I cooked mine in the crockpot with my Chicken Noodle Soup)
  • 2 cups frozen corn, thawed
  • 1 (15 oz) can reduced sodium black beans
  • 2 cups shredded 2% sharp cheddar cheese
  • 1 (10 oz) package frozen chopped spinach, thawed and squeezed dry
  • 4 green onions, chopped
  • 1 (4 oz) can fire roasted green chilies, drained
  • 1/4 teaspoon ground red pepper
  • 1/4 cup reduced sodium taco seasoning (1 package)
  • 24 egg roll wrappers

Preheat the oven to 4250.  Lightly mist two baking sheets with cooking spray and set aside.  Drain and rinse your black beans.


In a small bowl, combine green chilies, taco seasoning, and ground red pepper.


In an extra-large bowl, combine corn, black beans, cheddar cheese, spinach, chicken, and onions.  Stir to combine, then add the green chili mixture.



Pour some water in a small dish and set aside.  On a flat surface, place an egg roll wrapper, corner facing towards you (like a diamond).


Place 1/4 cup of the chicken mixture on the center of the wrapper.


Spread the mixture in a horizontal line from the left corner to the right corner of the egg roll wrapper.  Leave a 1/2 inch empty space on each side.


Fold the bottom corner closest to you up over the ingredients and give it a 90 degree roll.


Fold the side corners in and tuck them as you give the filled section another 90 degree roll.


Dip your finger in the dish of water and lightly wet the edges of the remaining top corner of the wrapper.  Finish rolling the filled egg roll over the wet corner so that it adheres.


Place wrapped egg roll onto the prepared baking sheet.  Repeat with remaining ingredients.


When all of the egg rolls are wrapped and on the baking sheets, lightly mist the tops with cooking spray.  Bake for 7 minutes, flip them over, and bake 8 more minutes, until the wrappers are golden brown.  Serve with cilantro ranch dip (I will show you how to make that tomorrow).


Serving Size:  4 Eggrolls, 216 calories, 5g fat, 37g carbs, 4g fiber, 19g protein

Wow!  1/3 the calories and 36 LESS grams of fat!  And they taste simply amazing!


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