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Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas come in two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.
By Mayo Clinic staff
Serves 16
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 tortilla
- 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. Roll up each tortilla 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. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.
Nutritional analysis per serving
| Serving size: 2 pieces | |||
| Calories | 103 | Sodium | 200 mg |
| Total fat | 3 g | Total carbohydrate | 16 g |
| Saturated fat | 1.5 g | Dietary fiber | 6 g |
| Monounsaturated fat | 0.5 g | Protein | 6 g |
| Cholesterol | 10 mg | ||
Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.
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