Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
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 tomatoes, finely chopped
- 1 small avocado, peeled, pitted and finely chopped
- 3 spring onions, finely chopped
- 1 lemon (just a squeeze will do)
- 1 pinch ground black pepper
- 1 teaspoon vegetable oil (for greasing the pan)
- 4 soft flour tortillas
- 75g reduced fat mature Cheddar cheese, grated
Directions
Make the salsa by mixing together the tomatoes, avocado and spring onions. Add a squeeze of lemon juice, then season the mixture with some pepper. Information: You can keep the filling really simple with just grated reduced fat cheese and chopped tomato, or whatever you have available!
Grease a non-stick frying pan with a teaspoon of vegetable oil. Place the pan over a medium-high heat.
Add a tortilla to the pan and sprinkle a quarter of the cheese over the top. Heat for a few moments until the cheese starts to melt. Information: For a meat option, add little bits of cooked chicken or chopped ham to the tortillas. Add it just after the cheese but before the salsa.
Sprinkle about 2 tablespoons of the salsa onto half of the tortilla. Fold in half using a wooden spatula or a fish slice, then cook for another few seconds to warm through.
Slide the cooked tortilla onto a serving plate and cut in half. Continue to cook the remaining tortillas in the same way.