Healthy Recipes - Healthy Eating Print this page
Since vegetables differ in their sodium content, the amount of sodium per serving is difficult to calculate for this dish. I have assumed that 1 cup of fresh vegetables would be at most 50 mg. of sodium per serving. In addition, markets do not tend to carry no-salt added tortillas. The small tortillas I use for this dish each contain 210 mg. of sodium. Using onion, red bell peppers, carrots, broccoli and a half cup of fresh spinach for my vegetables, my vegetable tortilla has a total of 330 mg. of sodium per serving. So find the lowest sodium small tortilla you can, and adjust the amount of sodium per serving accordingly.
2 cups finely chopped or torn fresh vegetables
1. Combine oregano, basil and black pepper in a bowl.
2. Have all other ingredients on hand.
1. Heat oil in a 9 inch skillet over medium low heat. Add the vegetables in order of their cooking time. (See below.) Cook until all of the vegetables are almost tender, stirring often.
2. Add spices; stir to combine. Cook for 2 minutes, stirring often. Remove from heat.
3. Soften tortillas by steaming them for about 15 seconds or briefly heating each tortilla on each side in a microwave, turning often, until soft. Place on a flat work surface. (Very thin tortillas may not need steaming to make them pliable enough to fold over without splitting in half.)
4. Spoon half the vegetable mixture and sprinkle half the cheese over one side of each tortilla.
5. Fold the other side of the tortilla over the vegetable/cheese mixture. Place tortilla on a microwave safe plate. Spread the top of each tortilla with 1 Tablespoon yogurt.
6. Microwave for 1-1/2 minutes. Serve. (Alternatively, tortillas can be placed in a shallow baking dish and heated in a 350 degree F oven for 10 to 15 minutes, or until hot and cheese is melted.)
(If you choose vegetables with different cooking times, start with the slower cooking vegetables first, then add the rest according to how fast they will cook. Hard vegetables such as onion, carrots and broccoli have a slower cooking time than mushrooms, zucchini and squash which in turn cook slower than leafy vegetables such as spinach or chard.)