Viewing entries tagged
tortilla

California Wrap

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California Wrap

1 VEGGIE, 1 DAIRY AND 1 CARB PER SERVING

Ingredients:

Chive Spread:

  • 2 tbsp fat free plain greek yogurt or 2 tbsp fat free mayonnaise*

  • 1 tbsp chives, chopped

  • pepper (to taste)

Cucumber Salad:

  • ½ medium tomato, cored and chopped

  • ½ cup cucumber; peeled, seeded and diced

  • 2 tbsp fresh basil or cilantro, chopped

  • squeeze of lime juice

  • pepper (to taste)

Wrap:

  • 1 whole grain tortilla (0-1 gram of fat & < 125 calories/serving)

  • ¼ c alfalfa sprouts

  • 2 slices fat free pepper jack cheese*

  • pepper (to taste)

Instructions:

Chive Spread:

  1. In a small bowl, mix the yogurt and chives.

  2. Season with pepper and set aside.

Cucumber Salad:

  1. In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.

  2. Seas on with pepper and set aside.

Assembly:

  1. Spread the chive-yogurt mixture on the wrap.

  2. Place the sprouts on the tortilla and top with the cucumber salad and cheese.

  3. Roll up the tortilla.

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Chicken Twister

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Chicken Twister

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 2 oz cooked skinless chicken breast tenders

  • 1 whole wheat fat free tortilla (0-1 gram fat & not over 100 calories)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total lettuce, tomato & onion**

  • 1 tsp prepared horseradish

  • 1 tbsp fat free ranch dressing (less than 30 calories per serving)

Instructions:

  1. Mix horseradish and ranch dressing.

  2. Spread mixture on tortilla.

  3. Place chicken on tortilla and top with cheese.

  4. Spread lettuce, tomato and onion onto the tortilla.

  5. Roll up and serve.

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Egg Wrap

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Egg Wrap

1 VEGGIE, ½ DAIRY, AND 1 CARB

Ingredients:

  • 1 whole grain tortilla *

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups green & red peppers, cut into ¼ inch strips

  • 1 egg **, beaten or ½ container Egg Beaters®

  • 1 tbsp fat free margarine

  • ¼ cup salsa

Instructions:

  1. Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.

  2. Lightly sauté peppers until crispy-tender.

  3. Remove from pan and place on a serving dish.

  4. Melt the remaining ½ tablespoon of margarine.

  5. Add beaten egg and cheese and cook until egg is set and cheese is melted.

  6. Roll egg mixture in tortilla and serve on bed of peppers.

  7. Top with salsa.

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Notcho' Nachos

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Notcho' Nachos

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2½ oz fat free cheese, shredded

  • 1½ cups total chopped lettuce & tomatoes

  • 1 tbsp salsa

Instructions:

  1. Take the corn tortilla and cut it into sixths.

  2. Spread the tortilla wedges out in a single layer on a baking sheet.

  3. Bake until golden brown and crisp, about 12 to 15 minutes, rotating the baking sheet once.

  4. Remove the baking sheet from the oven and turn it off. Place the chips on a ceramic or glass plate.

  5. You will then top them with the cheese and place back in the cooling oven until the cheese is melted, about 5 - 7 minutes.
    (Note: If you don't want your cheese melted, skip this step.)

  6. Top them with the lettuce, tomatoes & salsa.

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Pizza In A Pinch

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Pizza In A Pinch

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2½ oz fat free mozzarella, shredded

  • 1½ c total raw veggies

  • ¼ c pasta sauce *

  • Italian Seasoning or other sodium-free herb mix

Instructions:

- For a softer crust: -

  1. Preheat broiler on your oven or toaster oven.

  2. Lay the tortilla out onto a baking sheet.

  3. Spread the pasta sauce over the tortilla.
    (Note: You may use as much or as little of the ¼ c of sauce.)

  4. Place the vegetables on top of the sauce.

  5. You may add the sodium-free herb mix now or wait and sprinkle it on top of the cheese.

  6. Sprinkle the cheese over the pizza and place under the broiler.

  7. You will know it is done when the cheese is melted and all of the ingredients are warm.

  8. Remove from the broiler and cut into wedges.

- For a crispy crust: -

  • Preheat oven or toaster oven to 425°.

  • Lay the tortilla out onto a baking sheet and pierce with a knife a few times.

  • Bake for about 2 minutes until crispier and then remove from the oven.

  • Spread the pasta sauce over the tortilla.
    (Note: You may use as much or as little of the ¼ c of sauce.)

  • Place the vegetables on top of the sauce.

  • You may add the sodium-free herb mix now or wait and sprinkle it on top of the cheese.

  • Sprinkle the cheese over the pizza.

  • Place back in the oven and bake for about 5 minutes or until the cheese is melted and all of the ingredients are warm.

  • Remove from the oven and cut into wedges.

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Pork Tacos

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Pork Tacos

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1½ tbsp ancho chili powder

  • ½ tsp dried oregano

  • ¼ tsp ground cumin

  • 1/8 tsp freshly ground pepper

  • Pinch of cinnamon

  • Pinch of allspice

  • 2½ oz - pork tenderloin, cut into 1/3" cubes

  • 1 medium white onion, chopped

  • 2 tbsp cider vinegar

  • 5 tbsp minced cilantro

  • 2 ½ oz fat free shredded mozzarella cheese

  • 1 warmed 6" fat-free tortilla

Instructions:

  1. In a large mixing bowl, mix together the first 6 ingredients.

  2. Add the pork, onion, vinegar & ¼ cup of the cilantro and mix well.

  3. At this point you may either cover and refrigerate the pork in the marinade for up to an hour or continue to the next step.

  4. In a large non-stick skillet, add the pork and stir-fry over moderately high heat until browned outside and just cooked through.

  5. Transfer the pork to a colander to drain, then sprinkle with the cheese and the remaining 1 tbsp of cilantro.

  6. Place the pork on the warmed tortilla and serve with sautéed onions, lettuce, tomatoes or pico de gallo.

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Quesadilla

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Quesadilla

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 corn tortilla (0-1 gram of fat and not over 100 calories per serving)

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups total chopped lettuce, tomato & onion

  • ¼ cup salsa

  • 1 tbsp fat free sour cream

Instructions:

  1. Place cheese & salsa on tortilla

  2. Heat in a non-stick pan until melted

  3. Top tortilla with lettuce, tomato and onion

  4. Dip fork in sour cream, then spear a bite of your quesadilla so you can get the taste with every bite.

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Turkey Wrap

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Turkey Wrap

2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 corn tortilla (0-1 gram of fat & < 100 calories/serving)

  • 2 oz low sodium skinless cooked turkey breast

  • 1½ cups total chopped mixed salad veggies

  • 2 slices fat free cheese or
    2½ oz fat free cheese, shredded

  • 1 tbsp fat free mayonnaise blended with Mrs. Dash® or other sodium-free herb mix

Instructions:

  1. Spread mayo mixture on tortilla

  2. Layer turkey, cheese, and mixed salad veggies (arugula, red and green leaf lettuce, onion, peppers, etc.) on the tortilla

  3. Wrap up the tortilla and enjoy!

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