Ingredients
12 corn tortillas
small (or flour tortillas)
1 teaspoon vegetable oil (or margarine)
1 can refried beans
fat-free
low-sodium (16 ounce)
1/4 cup onion (chopped)
2 ounces fresh or canned green chili peppers (diced)
3 tablespoons red taco sauce
3 cups vegetables
such as broccoli
mushrooms
spinach
and red bell pepper (chopped)
1/2 cup cheese
shredded part-skim mozzarella
cilantro (1/2 cup chopped
fresh
optional)
Steps
Wash hands with soap and water.
Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza.
Brush the outside of the tortillas with a small amount of oil or margarine. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.
Heat refried beans, onion, and half of the chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.
Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 Tablespoon taco sauce, then top with 1/2 cup of the chopped vegetables, 1 teaspoon chili peppers, and 1 Tablespoon cheese for each pizza.
Return to frying pan and heat until cheese melts. Top with cilantro, if desired. Serve immediately.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 170 |
| Total Fat | 4 g |
| Saturated Fat | 2 g |
| Cholesterol | 5 mg |
| Sodium | 292 mg |
| Carbohydrates | 25 g |
| Dietary Fiber | 6 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 9 g |
| Vitamin D | 0 mcg |
| Calcium | 136 mg |
| Iron | 2 mg |
| Potassium | 482 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Tortilla Pizzas. Recipe source: Healthy Latino Recipes Made with Love California Department of Health Services California Latino 5-A-Day Campaign. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.