• Serves
  • 149

Dietician's Tip: 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.


  • 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


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

  • Calories 149
  • Cholesterol 18 mg
  • Monounsaturated fat 2 g
  • Saturated fat 5 g
  • Sodium 480 mg
  • Total carbohydrate 15 g
  • Dietary fiber 10 g
  • Protein 11 g
  • Serving size 4 pieces
  • Total fat 8 g
  • 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: 07-02-2015
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