Tortillas come in two basic types: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

Serves 8

Ingredients:

       
  • 4-ounce can diced green chili peppers, drained
  •    
  • Half a small onion, diced
  •    
  • 1/4 teaspoon ground cumin
  •    
  • 8 10-inch fat-free whole-wheat tortillas
  •    
  • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Directions:

In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Fold each tortilla in half and put in greased 9-by-13-inch baking pan.

Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional Analysis (per serving)

Serving size: 4 pieces
  • Total carbohydrate: 15 g
  • Dietary fiber: 10 g
  • Sodium: 480 mg
  • Saturated fat: 5 g
  • Monounsaturated fat: 2 g
  • Total fat: 8 g
  • Cholesterol: 18 mg
  • Protein: 11 g
  • Calories: 149
  • Dairy foods low-fat or fat-free: 1/2
  • Grains and grain products: 1
  • Carbohydrates: 1
  • Protein and dairy: 1/2
  • Meat and meat substitutes: 1/2
  • Starches: 1
Last Updated: 2015-07-02
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