Stuffed with nutty brown rice, piquant salsa, and gooey cheese, this tortilla is a meal in itself.
3/4 cup (180 mL) cooked brown rice*, packed
3/4 cup (180 mL) low-sodium cheddar cheese, grated
1/2 cup (125 mL) salsa
1 cup (250 mL) frozen corn, peas, and carrots mixture, thawed
1 Tbsp (15 mL) low-fat mayonnaise or sour cream
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) chili powder
4 – 10 in (25 cm) whole wheat flour tortillas
Stir rice with cheese, salsa, vegetables, mayonnaise, cumin, and chili powder. Divide between tortillas and roll up bottom third of tortilla; fold in both ends; then continue to roll to form a log. Wrap in aluminum foil. Reheat in foil wrapping in a hot oven, or unwrap and heat in a microwave or panini press.
Each serving contains:
372 calories; 15 g protein; 14 g total fat (6 g sat. fat, 0 g trans fat); 48 g carbohydrates; 5 g fibre; 370 mg sodium
*Brown rice has more fibre and nutrients than white rice. Try mixed rice blends; they have an assortment of different varieties (brown, black, and red) and dense, chewy textures and complex flavours.
JUMP-START: Cook extra rice at dinner so you’re not starting from scratch. Substitute any leftover vegetables (chopped finely) for the frozen veggies.
source: “Nutrition in No Time“, alive #329, March 2010