Posted by Rachaelgerk | Posted in Heart Healthy Recipes | Posted on 28-01-2010
These tortillas are great for soft tacos and they can also be used in place of bread for sandwiches. We love to bake a couple and make tostadas with black beans, avocado, some cheese and salsa… delicious! You can even make your own tortilla chips…
You will need:
2 cups whole wheat flour
1 tsp baking powder
1/2 Tbsp olive or canola oil
1/2 cup warm water
These are about 70 cal and less than 1 g. fat each when yielding 12 tortillas, 60 calories each when yielding 14 depending on how big you want them to be. Keep in mind that each tortillas also provides an excellent source of whole grains, a moderate source of protein and a little fiber too.
OK, you are ready to make 12-14 awesome homemade tortillas :
1. Combine the flour and baking powder in a bowl, then add the olive oil and mix the flour thoroughly.
2. Add the warm water a little at a time (use tbsp) while mixing the flour until you have a nice ball.
3. Transfer the ball to a floured piece of wax paper (or use your imagination if you don’t have any) and knead the dough 15-20 times, then let it rest about 15 minutes.
4. Divide the dough into 12-14 pieces and roll them into balls.
Now comes the fun part!
5. Roll each ball out into a circle and cook on an ungreased griddle or skillet on medium high heat for about 30 seconds on each side.
That’s all there is to it! You have FRESH, HEALTHY and REALLY EASY to make whole wheat tortillas that can be used for anything- breakfast, lunch, dinner or snacks.
Serving Suggestions:
Breakfast:
Egg, Cheddar and Salsa Breakfast Burrito:
This burrito provides and excellent source of dairy, protein and whole grains- Use 1 whole egg and 2 egg whites and scramble them with 2 sliced white mushrooms optional). Warm the tortilla and fill it with the eggs, 1/8 cup shredded 2% cheddar or mexican style cheese, 2 tbsp of salsa and a few fresh spinach eaves (optional). Serves one, about 225 calories. Complete the meal with a nice apple or low fat yogurt!
Lunch:
Black Bean Tostadas:
These tostadas provide an excellent source of veggies, whole grains, protein and fiber- Preheat the oven to 350 degrees and place 2 tortillas in teh oven for about 10 minutes or until crisp and very lightly browning. Let cool while chopping fresh lettuce of your choice (2 cups full), 1/2 cucumber, 2 small mushrooms and 1/2 medium tomato. Put 1/4 cup cooked black beans (can be canned, go for low doium or all natural if possible) on each tostada and top wtih lettuce, 1/8 cup 2% shredded cheese, 5 olives, cucumbers, mushrooms, tomato, 2 tbsp salsa and 1 tbsp low fat sour cream. Serves 1, about 350 calories.
Dinner:
Chicken Ceaser Wraps
Toss 2 ounces of chopped, cooked skinless boneless chicken breast or 2 pieces chopped chicken lunch meat with chopped romain lettuce (2 cups). Add light ceaser dressing (1 Tbsp) and then stuff 2 tortillas with the mixture. Sprinkle a tsp of parmesan cheese on top, along with a few chopped tomatos. Serves 1, about 350 calories. Complete the meal with 1/2 cup of brown rice or a cup of soup!
Snacks:
Baked Chips and Salsa
Simply cut 2 tortillas rounds into small triangles like you would a pizza, and bake them in the oven at 350 degrees for about 7 minutes or until crisp. Add salt while warm if desired and serve with 1/4 cup or salsa! Serves 1, about 175 calories.
Enjoy
