Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Cider | not in our table | 0 |
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
- =
- 1 (10.5 ounce) package extra-firm light tofu, drained and cut into 1/2-inch cubes
- 1/2 teaspoon ground cinnamon
- 2 teaspoons cider vinegar
- 2 teaspoons vegetable oil
- 1 cup sliced onion, separated into rings
- 1 cup julienne-cut red bell pepper
- 1 cup julienne-cut zucchini
- 1/2 cup corn, black bean and roasted red pepper salsa 1/4 teaspoon salt
- 4 (8-inch) fat-free tortillas
- 1/4 cup sliced green onions
- 1/4 cup low-fat sour cream
- 1/4 cup shredded reduced-fat Monterey Jack cheese
- =
Directions
Place tofu in a shallow dish. Sprinkle with cumin, chili powder, cinnamon and vinegar. Toss gently to coat; set aside.
Heat oil in large nonstick skillet over medium heat. Add onion; sauté for 2 minutes.
Add bell pepper and zucchini; sauté for 4 minutes.
Stir in tofu mix, salsa and salt; cook for 2 minutes, stirring occasionally. Remove from heat.
Warm tortillas according to package directions. Spoon about 3/4 cup tofu mix down center of each tortilla. Top with 1 tablespoon each of green onions, sour cream and cheese; roll up.
Yields 4 servings.
Calories 231 Fat 6.7g Protein 10.1g Carb 31.8g Fiber 1.6g Chol 10 mg Sodium 794 mg