Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
637
Calories
33g
Protein
36g
Fat
52g
Carbs
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Meat | 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
- 2 tortillas
- About ¼ cup (30 ml ) meltable shredded cheese (typically Monterey Jack cheese , but others are okay)
- At least one of the following fillings: Salsa Sarza criolla Chili peppers Chopped tomatoes and cilantro Cooked meat or seafood Avocado or guacamole Fresh spinach, washed and torn into small pieces Canned lback beans, rinsed and well drained
- Salsa
- Sarza criolla
- Chili peppers
- Chopped tomatoes and cilantro
- Cooked meat or seafood
- Avocado or guacamole
- Fresh spinach, washed and torn into small pieces
- Canned lback beans, rinsed and well drained
- Any of the following toppings Salsa Guacamole Sour cream
- Salsa
- Guacamole
- Sour cream
Directions
1
Place one tortilla on a microwave-safe plate.
2
Cover with half the cheese and sprinkle on fillings as desired.
3
Spread remaining cheese over the toppings, and place second tortilla on top.
4
Microwave on high power for 30–60 seconds (or until cheese is melted and fillings are warm).
5
Add desired toppings and enjoy.
Recipe sourced from
wikibooks