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Ингредиенты
- 1 x chicken breast fillet
- 1 Tbsp. vegetable oil
- 2 Tbsp. chopped red bell pepper
- 2 Tbsp. chopped green onion
- 1/3 c. frzn corn
- 1/4 c. canned black beans rinsed and liquid removed
- 2 Tbsp. frzn spinach thawed and liquid removed
- 2 Tbsp. diced canned jalapeno peppers
- 1/2 Tbsp. chopped fresh parsley
- 1/2 tsp cumin
- 1/2 tsp chili pwdr
- 1/4 tsp salt
- 1 dsh cayenne pepper
- 3/4 c. shredded Monterey Jack cheese
- 5 x seven-inch flour tortillas
- 1/4 c. smashed fresh avocado - (abt 1/2 avocado)
- 1/4 c. mayonnaise
- 1/4 c. lowfat sour cream
- 1 Tbsp. buttermilk
- 1 1/2 tsp white vinegar
- 1/8 tsp salt
- 1/8 tsp dry parsley
- 1/8 tsp onion pwdr
- 1 dsh dry dill weed
- 1 dsh garlic pwdr
- 1 dsh freshly-grnd black pepper
- 2 Tbsp. minced tomato
- 1 Tbsp. minced onion
Инструкции
- Preheat barbecue grill to high heat.
- Rub the chicken breast with some vegetable oil then grill it on the barbecue for 4 to 5 min per side or possibly till done. Lightly salt and pepper each side of the chicken while it cooks. Set chicken aside till it cools down sufficient to handle.
- Preheat 1 Tbsp. of vegetable oil in a medium-size skillet over medium-high heat. Add in the red pepper and onion to the pan and saute/fry for a couple min till tender.
- Dice the cooked chicken into small cubes and add in it to the pan. Add in the corn, black beans, spinach, jalapeno peppers, parsley, cumin, chili pwdr, salt, and cayenne pepper to the pan. Cook for another 4 min. Stir well so which the spinach separates and is incorporated into the mix.
- Remove the pan from the heat and add in the cheese. Stir till the cheese is melted.
- Wrap the tortillas in a moist cloth and microwave on high temperature for 1 1/2 min or possibly till warm.
- Spoon approximately one-fifth of the mix into the center of a tortilla. Mix in the ends and then roll the tortilla over the mix. Roll the tortilla very tight, then pierce with a toothpick to hold together. Repeat with the remaining ingredients till you have five eggrolls.
- Arrange the eggrolls on a plate, cover the plate with plastic wrap and freeze for at least 4 hrs. Overnight is best.
- While the eggrolls freeze prepare the Avocado-Ranch Dipping Sauce by combining all of the ingredients in a small bowl.
- Preheat 4 to 6 c. of oil to 375 degrees. Deep-fry the eggrolls in the warm oil for 12 to 15 min and remove to paper towels or possibly a rack to drain for about 2 min.
- Slice each eggroll diagonally lengthwise and arrange on a plate around a small bowl of the dipping sauce. Garnish the dipping sauce with the minced tomato and onion.
- This recipe yields 3 to 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 3 servings | |
| Calories 501 | |
| Calories from Fat 347 | 69% |
| Total Fat 39.08g | 49% |
| Saturated Fat 11.71g | 47% |
| Trans Fat 0.17g | |
| Cholesterol 65mg | 22% |
| Sodium 599mg | 25% |
| Potassium 574mg | 16% |
| Total Carbs 17.46g | 5% |
| Dietary Fiber 4.3g | 14% |
| Sugars 2.78g | 2% |
| Protein 21.84g | 35% |
