Showing posts with label tortilla. Show all posts
Showing posts with label tortilla. Show all posts

Thursday, September 10, 2015

TORTILLA LASAGNA


1 tablespoon (15 mL) of vegetable oil
1 large onion, chopped
4 garlic cloves, sliced
2 tablespoons (30 mL) of brown sugar
1 tablespoon (15 mL) of chili powder
1 teaspoon (5 mL) of ground cumin
1 teaspoon (5 mL) of dried oregano
½ teaspoon (2 mL) of sea salt
A 19-ounce (540 mL) can of black beans, drained and rinsed
2 cups (500 mL) of frozen corn
2 cups (500 mL) of your favorite salsa
1 bag (12 ounces/340 g) of shredded taco-blend cheese or 12 ounces (340 g) shredded Cheddar cheese
10 small corn tortillas



Preheat your oven to 375°F (190°C).

Splash the oil into a large, heavy skillet over medium-high heat. Toss in the onions and garlic and sauté until the onions soften, just 2 or 3 minutes. Add the brown sugar, chili powder, cumin, oregano and salt. Stir and sizzle for a minute or two more. Stir in the beans, corn and salsa. Continue cooking until heated through. Remove from the heat.

Spoon half the bean mixture evenly into your lasagna pan. Sprinkle with one-third of the cheese. Cut 1 tortilla in quarters and fit firmly into the corners. Cut another 2 in half and complete the ends and sides of the layer. Overlap 2 whole tortillas in the middle. Press firmly into place. Make 1 more layer in the same manner, and sprinkle with the remaining cheese. Bake until heated through and the cheese is lightly browned, 30 minutes or so. Cool in the pan until the lasagna firms a bit, 10 minutes or so. Slice, scoop, serve and share!

Thursday, August 13, 2015

/400 Calorie/

Tortillas for Breakfast

 


And why not have tortillas for breakfast? These are made in a style like enchiladas. Extra lean ground beef adds a flavor boost while allowing the calories to stay low. Lots of veggies and eggs provide the bulk and the nutrition.
2 teaspoons olive oil
1 cup (160 g) onion, chopped
3/4 pound (340 g) extra lean ground beef
1 cup (150 g) green bell pepper, chopped
1/4 teaspoon black pepper
1 1/2 cups (355 ml) egg substitute
6 whole wheat tortillas, 8-inch (20 cm)
1/2 cup (115 g) fat-free sour cream
1/2 cup (130 g) salsa

Heat oil in large fry pan. Add chopped onion, beef, green bell pepper, and black pepper. Stir-fry until tender. Pour egg substitute over onion mix and cook until half-cooked. Spoon into tortilla shells and roll. Bake at 350°F (180°C, or gas mark 4) for 25 minutes. Top with sour cream and salsa and bake 5 to 10 minutes longer
.
6 SERVINGS
Each with: 397 Calories (44% from Fat, 24% from Protein, 32% from Carb); 23 g Protein; 19 g Total Fat; 7 g Unsaturated Fat; 8 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 32 g Carb; 3 g Fiber; 3 g Sugar; 250 mg Phosphorus; 130 mg Calcium; 470 mg Sodium; 583 mg Potassium; 538 IU Vitamin A; 20 mg ATE Vitamin E; 25 mg Vitamin C; 48 mg Cholesterol

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