Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Jalapeno | 1 pepper (14g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 1/2 cups broccoli, finely chopped
- 1 1/2 cups cauliflower, finely chopped
- 3 jalapenos, finely chopped (use more or less your taste preference)
- 1 1/2 cups sweet onions, finely chopped
- 1 1/2 cups tomatoes, chopped
- 4 1/2 cups monterey jack cheese, grated
- 6 large whole-wheat tortillas or 9 small corn tortillas
- vegetable oil or olive oil flavored cooking spray
- 5 teaspoons butter or margarine
- 2 avocados, peeled, pitted and sliced
- lemon wedges
- salsa, of your choice
- =
Directions
In a large, non stick, fry pan lightly sprayed with oil stir fry the broccoli, cauliflower and Jalapenos for apprx 7 minutes.
Add onions continue cooking for 5 minutes.
Add tomatoes cook for a further 5 minutes, turning the vegetables all the while.
Over low heat add a 1/2 tsp of butter or margerine to another pan heat one side of a tortilla, flip the tortilla over and put 3/4 cup of the veggie filling and 3/4 cup of cheese, fold over the tortilla to cover the filling, fry for a minute or so then flip to the other side and continue to fry until the cheese has melted - just a minute or so.
Serve immediately with Salsa and avacado slices with a little lemon squeezed over them.