Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Soy Yogurt | 170g plain Greek | 100 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Water | not in our table | 0 |
| Bean | not in our table | 0 |
| Topping | 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
- =
- 8 (6-inch) flour tortillas
- 1/4 cup water
- 1 small red bell pepper, chopped
- 1 cup frozen corn kernels, thawed
- 2 green onions, thinly sliced
- 1 small jalapeño pepper, seeded and minced (optional)
- 16-oz. can spicy fat-free refried beans
- 1 cup shredded cheddar or Monterey Jack cheese, reduced-fat if desired, or soy cheese
- Salsa for topping (optional)
- Plain low-fat yogurt or soy yogurt for topping (optional)
- =
Directions
Preheat oven to 400°F. Wrap tortillas in aluminum foil and warm in oven.
In large saucepan, combine water and bell pepper. Cover and cook over medium heat, 2 minutes. Add corn, green onions, jalapeño pepper and refried beans. Stir gently until mixture is heated through, about 5 minutes.
Remove tortillas from oven. Spread some of the filling on one half of each tortilla, then sprinkle with a small amount of cheese. Fold over and arrange on individual plates. Top with salsa and yogurt if desired.