Wednesday, June 12, 2013

Free Recipe Wednesday! (Spinach & Black Bean Egg Rolls)

Welcome everyone to a new edition of Free Recipe Wednesday.  I found today's recipe on the Taste of Home website and it looked so delicious that I had to share.  This recipe is an award winning recipe and was originally featured in the April/May 2009 edition of Healthy Cooking magazine.  This actually looks like a fairly healthy recipe, especially if you bake them according to the directions instead of frying them.  Also if you're concerned about gluten you could most likely make these with spring roll wrappers instead of egg roll wrappers.  I plan to give them a try that way when I make them so I'll try to report back about how they turned out with the spring roll wrappers. As always, please feel free to post comments regarding your opinions and/or variations of this dish.

Spinach & Black Bean Egg Rolls

  • 2 cups Frozen Corn, thawed
  • 1 can (15 oz) Black Beans, rinsed and drained
  • 1 pkg (10 oz) Frozen Chopped Spinach, thawed and squeezed dry
  • 1 cup (4 oz) Shredded Reduced-Fat Mexican Cheese Blend
  • 1 can (4 oz) Chopped Green Chilies, drained
  • 4 Green Onions, chopped
  • 1 tsp Ground Cumin
  • 1/2 tsp Chili Powder
  • 1/2 tsp Pepper
  • 20 Egg Roll Wrappers
  • Cooking Spray
  • Salsa and Reduced-Fat Ranch Salad Dressing, for dipping

1.  In a large bowl, combine the first nine ingredients. 
2.  Place 1/4 cup mixture in the center of one egg roll wrapper. (Keep remaining wrappers covered with a damp paper towel until ready to use.) 
3.  Fold bottom corner over filling. Fold sides toward center over filling. Moisten remaining corner with water; roll up tightly to seal. Repeat with remaining egg roll wrappers. 
4.  Place seam side down on baking sheets coated with cooking spray. Spray tops of egg rolls with cooking spray. 
5.  Bake at 425° for 10-15 minutes or until lightly browned. 
6.  Serve warm with salsa and dressing if desired. Refrigerate leftovers. 

Yield: 20 egg rolls.

Nutritional Facts:

1 egg roll (calculated without salsa and dressing) equals 147 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 298 mg sodium, 26 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.

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