Estimated Nutrition (whole recipe, rough)
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Tomato | 1 medium (123g) | 22 |
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 soft flour tortillas (wholewheat, if possible)
- 4 tomatoes, chopped
- 80g hard cheese, grated (reduced-fat, if possible)
Directions
Preheat the grill. Arrange the peppers and mushrooms on a baking sheet and grill them for 4 to 5 minutes, turning once. Add the tomatoes and herbs, then season with black pepper. Keep warm. Information: Add some torn-up basil leaves to the tomato mixture for extra flavour.
Put a tortilla into a dry frying pan and sprinkle a quarter of the cheese over the top. Cook over a medium heat for about 30 to 40 seconds until melted. Information: You could use white flour tortillas, though they won't provide as much fibre as wholewheat ones.
Add a quarter of the vegetable mixture to one side of the tortilla, then fold it in half, over the filling. Cook for a few moments, then slide it onto a warm serving plate. Keep warm.
Repeat with the remaining tortillas. Serve with the salad leaves, grated carrot and celery. Information: For a snack, just make 2 and cut them in half to serve 4 people.