Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Tortilla | 1 medium flour (45g) | 140 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| 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
- 4 small whole grain flour tortillas
- 60 mL (¼ cup) pasta sauce
- 5 mL (1 tsp) Italian seasoning
- 1 clove garlic, minced
- 1 small red bell pepper, chopped
- 175 mL (¾ cup) chopped fresh mushrooms
- 60 mL (¼ cup) chopped lean roast turkey
- 250 mL (1 cup) shredded part skim mozzarella
- 30 mL (2 tbsp) chopped fresh parsley, optional
Directions
Place tortillas on large baking sheet in a single layer; set aside.
In a small bowl, stir together pasta sauce, herb seasoning and garlic. Spread evenly among tortillas. Sprinkle each with red pepper, mushrooms and turkey. Top with mozzarella.
Bake in preheated 200°C (400°F) oven for about 8 minutes or until cheese is melted. Sprinkle with parsley before serving, if using.