Estimated Nutrition (whole recipe, rough)
Counts 4 of 6 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Tomato | 1 medium (123g) | 22 |
| Bean | not in our table | 0 |
| Water | 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
- 1 x 8 inch low-carb whole grain tortilla
- canola oil in a misting bottle
- ¼ cup low-fat refried beans
- 1 tbsp warm water
- ¼ cup plus 1 tbsp fresh store-bought salsa, drained
- ¼ cup shredded low-fat mozzarella cheese
Directions
Place a 8 to 10-inch skillet over medium heat until hot.
Lightly spray each side of the tortilla with canola oil (total 1 teaspoon).
Place the tortilla in the hot pan and cook 30 seconds to one minute or until lightly browned.
Turn the tortilla over and repeat.
Remove from the pan and cool.
Combine the refried beans and water and mix until smooth.
Use a rubber or plastic spatula to spread the bean paste over the tortilla.
Be careful to leave ¼ to ½ an inch of tortilla uncovered at the outer edge.
Gently spread the salsa evenly over the bean paste and sprinkle over with the low-fat mozzarella cheese.
Transfer to a baking sheet and place in a pre-heated 375°F oven for five minutes or until the cheese is melted.