Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | 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
- =
- 9 (6-inch) corn tortillas, cut into 6 wedges
- 4 1/2 ounces shredded Cheddar cheese
- 1/2 cup sliced green onions
- 10 black olives, sliced
- Sauce
- 1 tablespoon plus 2 teaspoons olive oil
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 2 cups low-fat cottage cheese
- 12 ounces firm tofu, crumbled
- 3 1/2 cups canned crushed tomatoes
- 2 tablespoons chopped cilantro
- 2 teaspoons chili powder
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon salt
- =
Directions
To prepare sauce: In a medium saucepan, heat oil. Stir in onion and garlic and cook for 1 minute. Add cottage cheese and tofu and cook 1 minute longer. Add tomatoes, cilantro, chili powder, cumin and salt. Bring to a boil, stirring occasionally. Reduce heat; simmer 10 minutes.
Preheat oven to 350 degrees F. Spray a 13 x 9 x 2-inch casserole with nonstick cooking spray.
Spread 1 cup sauce in bottom of casserole. Layer with half the tortillas, then sauce, Cheddar cheese and green onions. Repeat the layers; top with olives. Bake until lightly browned and cheese is bubbly, about 30 minutes.
Calories: 362 (26% from protein, 37% from carbohydrate, 37% from fat) Protein: 23.8 grams (4 grams soy protein) Total fat: 15.4 grams Saturated fat: 5.8 grams Cholesterol: 26 mg Sodium: 1,195 mg Carbohydrate: 33.8 grams Dietary fiber: 5.5 grams
Exchanges: 2 vegetable, 1 1/2 starch, 2 1/2 meat, 2 1/2 fat