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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In a large, non stick, fry pan lightly sprayed with oil stir fry the broccoli, cauliflower and jalapeños for approx 7 minutes. | 2. Add onions continue cooking for 5 minutes. | 3. Add tomatoes cook for a further 5 minutes, turning the vegetables all the while. | 4. Over low heat add a 1/2 tsp of butter or margarine to another pan heat one side of a tortilla, flip the tortilla over and put 3/4 cup of the veggie filling and 3/4 cup of cheese, fold over the tortilla to cover the filling, fry for a minute or so then flip to the other side and continue to fry until the cheese has melted--just a minute or so. | 5. Serve immediately with salsa and avocado slices with a little lemon squeezed over them. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
broccoli	1 1/2	cups	chopped	46.41	9.0636	3.8493	0.505
cauliflower	1 1/2	cups	chopped	40.125	7.9768	3.0816	0.4494
jalapeno	3		chopped	4.8938	1.0969	0.1536	0.0624
onion	1 1/2	cups	chopped sweet	96.0	22.416	2.64	0.24
tomato	1 1/2	cups	chopped	40.23	8.6942	1.9668	0.447
monterey jack cheese	4 1/2	cups	grated	-	-	-	-
wheat tortilla	6			-	-	-	-
olive oil cooking spray			flavored	-	-	-	-
butter	5	teaspoons		142.5	6.5475	4.4525	12.0
avocado	2		peeled pitted sliced	-	-	-	-
lemon wedge				-	-	-	-
salsa				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.