By Mayo Clinic Staff

Dietitian's tip:

Tortillas come in two basic types: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

Number of servings

Serves 8
  1. Meatless
  2. Healthy-carb
  3. High-fiber


  1. 4-ounce can diced green chili peppers, drained
  2. Half a small onion, diced
  3. 1/4 teaspoon ground cumin
  4. 8 10-inch fat-free whole-wheat tortillas
  5. 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese


In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Fold each tortilla in half and put in greased 9-by-13-inch baking pan.

Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional analysis per serving

Serving size: 4 pieces

  • Calories 149
  • Total fat 8 g
  • Saturated fat 5 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 18 mg
  • Sodium 480 mg
  • Total carbohydrate 15 g
  • Dietary fiber 10 g
  • Added sugars 0 g
  • Protein 11 g

This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.

July 02, 2015