Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Pie Crust | 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
- 1/2 teaspoon chili
- 3 tablespoons oil
- 1 cup chopped onion
- 1/2 cup pepper
- 2 tablesppons chopped jalapeno pepper (optional)
- 1 can black beans, drained and rinsed
- 1/2 cup salsa
- 3 flour tortillas
- grated colby-jack or cheddar
- 1 pkg. all-ready pie crusts
Directions
Spread mixture on bottom crust.
Top with flour tortilla.
Spread 1/3 of bean mixture over tortilla.
Top with layer of shredded cheese.
Repeat layers -- tortilla, 1/3 of bean mixture, and layer of shredded cheese -- to make three layers in all. Cover top layer of cheese mixture with remaining pie crust. Cut slits in crust to vent.
Bake for 40-50 minutes in 350 degree oven.
Let stand five minutes before serving.
Category:Panamanian Recipes
Category:Panamanian Vegetarian