Category Archives: Tortillas

Tortilla Pizza

What you need:

  • Small corn tortillas
  • Salsa
  • Shredded cheddar cheese

Mound a little salsa and cheese on each tortilla. Cook on foil-lined tray in toaster oven until cheese has melted and is brown at the edges.

Kids can help: Assemble the “pizzas,” cover the tray with foil

Extras: A layer of refried beans under the salsa, cilantro for garnish, a dollop of sour cream or a sprinkle of finely chopped green pepper

Nutritional Information:
Calories 137
Total Fat 5.5g
Saturated Fat 3.1g
Cholesterol 15mg
Sodium 131mg
Potassium 334mg
Total Carbohydrate 16.8g
Dietary Fiber 2.8g
Sugars 3.2g
Protein 6.7g
Vitamin A 21%
Vitamin C 60%
Calcium 16%
Iron 5%


Spicy Chicken Stew

2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)


  1. Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
  2. Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired.  Flavor with 1 tsp of Cholula hot sauce per serving.


Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

White Chili

3 15-ounce cans great northern, pinto, or cannellini beans, drained
2 ½ cups chopped cooked chickenwhite-chicken-chili+srgb.
1 cup chopped onion
1 ½ cups chopped red, green, and/or yellow sweet pepper
2 jalapeno chili peppers, stemmed and chopped
2 cloves garlic, minced
2 teaspoons ground cumin
½ teaspoon salt
½ teaspoon dried oregano, crushed
3 ½ cups chicken broth
Shredded Monterey Jack cheese (optional)
Broken tortilla chips (optional)

  1. In a 3 1/2 , 4-, or 5-quart crockery cooker combine the drained beans, chicken, onion, sweet pepper, jalapeno peppers, garlic, cumin, salt, and oregano. Stir in chicken broth.
  2. Cover; cook on low-heat setting for 8-10 hours or high-heat setting for 4 to 5 hours.
  3. Ladle the soup into bowls. Top each serving with some cheese and tortilla chips, if desired. Makes 8 servings.

Nutritional Information:
Calories 310
Total Fat 5g
Saturated Fat 1g
Cholesterol 43mg
Sodium 523mg
Potassium 862mg
Total Carbohydrate 38g

Seasoned Vegetable Tacos

vegetable tacosIngredients

8 (6-inch) corn tortillas
1 1/2 cups frozen whole-kernel corn, thawed
1 cup diced zucchini
1 cup shredded carrot
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon ground oregano
1/4 teaspoon sugar
1/2 cup water
1 (15-ounce) can no-salt-added kidney beans
4 cups shredded iceberg lettuce
1 cup chopped tomato
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup nonfat sour cream
1/2 cup no-salt-added salsa

1. Cut 8 (12- x 10-inch) pieces of aluminum foil; fold each piece in half lengthwise. Open foil slightly, and twist ends to form boats.
2. Place foil boats on a large baking sheet, flattening bottoms. Place corn tortillas inside boats, pressing gently to form shells.
3. Bake at 350° for 15 to 20 minutes or until crisp. Set aside.
4. Combine corn and next 10 ingredients in a large nonstick skillet; bring to a boil. Cook, uncovered, 5 minutes or until vegetables are tender.
5. Place 1/2 cup lettuce in each taco shell. Spoon 1/2 cup com mixture into each. Top each with 2 tablespoons tomato, 2 tablespoons cheese, 1 tablespoon sour cream, and 1 tablespoon salsa.
Yield: 4 servings

Nutritional Information
Per Serving: 2 tacos
Calories 446
Fat 7.9g (Sat 3.5g Mono 0.5g Poly 1.3g)
Cholesterol 18mg
Protein 26.6g
Carbohydrate 7l.8g
Sodium 726mg

Mexican Lasagna

2 tablespoons canola oil
1/2 onion, chopped
1 [15 oz.) can pinto beans
1 (10 oz.) can diced tomatoes
1 (15 oz.) can collard greens
1/8 teaspoon black pepper
1/2 teaspoon chili powder
1/8 teaspoon cayenne pepper (optional)
8 corn tortillas (cut in half for layering)
2 cups low-fat shredded cheese

1. Preheat oven to 425 F
2. Cook onions in a skillet with one tablespoon oil over medium-high heat until soft. Add beans, tomatoes, collard greens, black pepper, chili powder and cayenne pepper and cook for 3-4 minutes.
3. Coat a shallow baking dish with remaining tablespoon oil. Start with a layer of bean mixture, then add a layer of tortilla, and top with a layer of cheese. Repeat: beans, tortilla cheese. Bake lasagna 12-15 minutes until cheese is brown & bubbly.
Yield: 6 servings

Nutrition Information
Per serving: 1 cup
Calories 340
Fat 9g
Cholesterol 10mg
Sodium 400mg
Total Carbohydrate 45g
Fiber 11g
Sugar 3g
Protein 19g

Chunky Beef Chili in Tortilla Bowls

chunky beef in tortilla bowlIngredients

6 (10-inch) flour tortillas
1 cup water
3 ancho chiles, seeded
1 pound lean boneless top sirloin steak, trimmed and cut into ½-inch pieces
¼ teaspoon salt
¼ teaspoon pepper
2 tablespoons all-purpose flour
Vegetable cooking spray
1 teaspoon vegetable oil
1 (14 1/2 ounce) can no salt added beef broth, divided
1 ½ cups chopped onion
1 tablespoon paprika
¾ ground oregano
3 cloves garlic, minced
1 cup canned no salt added whole kernel corn, drained
Fresh oregano sprigs (optional)


 Line a medium glass bowl with 1 tortilla. Prick bottom of tortilla with a fork. Microwave at HIGH for 1 ½ minutes or until crisp. Repeat with remaining tortillas.

  1. Bring water to boil in a saucepan. Add chiles; cover remove from heat, and let stand 30 minutes. Place chile mixture in container of an electric blender, cover and process until smooth. Set aside.
  2. Sprinkle meat with salt and pepper. Place flour in a zip-top plastic bag; add meat. Seal bag shake to coat.
  3. Coat a Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add meat; cook until browned. Remove meat from oven, set aside. Add ½ cup broth to oven; cook over high heat, deglazing oven by scraping particles that are stuck on bottom. Add chile mixture, meat, remaining broth, onion, and next 3 ingredients. Bring to a boil; cover, reduce heat, and simmer 1 hour or until meat is tender. Add corn; simmer 3 minutes. To serve, spoon chili into tortilla bowls. Garnish with fresh oregano, if desired. Makes 5 (1 ¼ cup serving)

Nutritional Information

Amount per serving
Calories 403
Fat 10.5g
Cholesterol 55mg
Protein 26.7g
Carbohydrate 48.1g
Sodium 461mg

Grilled Beef and Vegetable Fajitas

grilled beef and vegetable fajitasIngredients

½ cup no salt added salsa, divided
¼ cup fresh lime juice
1 teaspoon ground cumin
2 gloves garlic, minced
1 (1 pound) lean flank steak
1 large sweet red pepper, seeded and cut lengthwise into quarters
Vegetable cooking spray
4 (1/4 inch thick) slices purple onion
8 (8 ½ inch) fat-free flour tortillas
1/3 cup chopped fresh cilantro
½ cup nonfat sour cream


  1. Combine 1 cup salsa and next 3 ingredients in a heavy-duty, zip-top plastic bag. Trim fat from steak. Add steak and peppers to bag. Seal bag, and shake until steak and peppers are well coated. Marinate in refrigerator at least 8 hours, turning bag occasionally.
  2. Remove steak and peppers from marinade, reserving marinade. Place marinade in a small saucepan; bring to a boil. Remove from heat and set aside
  3. Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400 degrees). Place steak, peppers, and onion on rack; brush with reserved marinade. Grill, covered, 7 minutes on each side or to desired degree of doneness.
  4. Wrap tortillas in heavy-duty aluminum foil. Place on grill rack; grill 5 minutes or until heated.
  5. Slice steak diagonally across grain into thin slices. Slice peppers into thin strips, and separate onion into rings. Arrange steak and vegetables evenly down the centers of tortillas; sprinkle with chopped cilantro. Roll of tortillas. Top each with 1 tablespoon salsa and 1 tablespoon sour cream. Makes 8 servings

Nutritional Information
Amount per serving
Calories 268
Fat 6.9g
Cholesterol 30mg
Protein 16.5g
Carbohydrate 34.6g
Sodium 417mg