By Mayo Clinic Staff

Dietitian's tip:

The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas come in two basic categories: 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 16


  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 tortilla
  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. Roll up each tortilla 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. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional analysis per serving

Serving size :2 pieces

  • Total carbohydrate 16 g
  • Dietary fiber 6 g
  • Sodium 200 mg
  • Saturated fat 1.5 g
  • Total fat 3 g
  • Cholesterol 10 mg
  • Protein 6 g
  • Monounsaturated fat 0.5 g
  • Calories 103

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

June 10, 2009