Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Tortilla | 1 medium flour (45g) | 140 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Leaf | 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 ripe avocado, seeded and diced
- 1/2 cup crumbled feta cheese
- 2 tsp. fresh lime juice
- Freshly ground black pepper to taste
- 1/2 cup sliced scallions
- 2 Tbs. soy “bacon” bits
- 1/4 cup sunflower seeds, preferably toasted
- 2 Tbs. fat-free soy mayonnaise
- 16 grape tomatoes
- 1 cup shredded leaf lettuce plus half head for garnish
- 4 8-inch low-fat plain or flavored flour tortillas
- =
Directions
1. Preheat oven to broil.
2. Put diced avocado into a mixing bowl, and stir in feta cheese, lime juice and black pepper. Add scallions, “bacon” bits, sunflower seeds and soy mayonnaise, stirring gently to combine. Stir in grape tomatoes and shredded lettuce.
3. Spray tortillas lightly with nonstick cooking spray, and heat in oven until softened, for about 30 seconds. Remove from oven, and place each tortilla on individual plates.
4. To serve, line each tortilla with whole lettuce leaf, and mound salad mixture on top.