| |
| |
| 2 cups |
|
black beans, canned, drained |
|
| 1/2 cup |
|
tomatoes, seeded and chopped |
|
| 3 tbs |
|
cilantro, chopped |
|
| 1/2 cup |
|
black olives, pitted, halved |
|
| 1/2 cup |
|
Monterey Jack cheese, shredded |
|
| 2 cups |
|
spinach leaves, shredded |
|
| 4 tbs |
|
salsa, mild |
|
| 8 round |
|
whole wheat tortillas |
|
|
|
| |
| In a bowl, mash beans until somewhat smooth. Stir in tomato, cilantro and olives. Spread evenly onto 4 tortillas. Sprinkle with cheese, spinach and salsa. Top with remaining tortillas. Preheat oven to 350 degrees. |
| Bake tortillas on ungreased cookie sheet for 12 minutes. Cut into wedges and serve. |
|
| |
| Servings: 4 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients.
|
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
546.20 |
|
| Calories From Fat (17%) |
|
92.85 |
|
| |
|
% Daily Value |
| Total Fat 10.78g |
|
17% |
|
| Saturated Fat 4.32g |
|
22% |
|
| Monounsaturated Fat 2.05g |
|
|
|
| Polyunsaturated Fat 1.76g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 17.31mg |
|
6% |
|
| Sodium 1186.31mg |
|
49% |
|
| Potassium 697.00mg |
|
20% |
|
| Carbohydrates 93.92g |
|
31% |
|
| Dietary Fiber 18.24g |
|
73% |
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 75.68g |
|
|
|
| Protein 25.15g |
|
50% |
|
| Vitamin A 1615.35IU |
|
32% |
|
| Vitamin C 14.77mg |
|
25% |
|
| Calcium 195.57mg |
|
20% |
|
| Iron 6.92mg |
|
38% |
|
| Vitamin E 1.72IU |
|
6% |
|
| Thiamin 0.67mg |
|
45% |
|
| Riboflavin 0.26mg |
|
15% |
|
| Niacin 4.43mg |
|
22% |
|
| Vitamin B6 0.47mg |
|
24% |
|
| Folate 211.12µg |
|
53% |
|
| Vitamin B12 0.14µg |
|
2% |
|
| Pantothenic Acid 1.42mg |
|
14% |
|
| Phosphorus 450.99mg |
|
45% |
|
| Magnesium 168.99mg |
|
42% |
|
| Zinc 3.55mg |
|
24% |
|
| Copper 0.64mg |
|
32% |
|
| Manganese 2.79mg |
|
139% |
|
| Selenium 59.93µg |
|
86% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 142.01g |
|
|
|
|
|
| | |
|
|
|
| |
Please
read disclaimer
The
statements above have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose,
treat, cure, or prevent any disease. Calming
Blends
is
intended for educational purposes only and is meant to complement the
advice and guidance of your doctor. Always seek the advice of your
doctor or qualified health provider prior to starting any new diet or
treatment and with any questions you may have regarding a medical
condition. The creators, distributors, producers, and participants of
this site disclaim any liability or loss in connection with the
content provided here.
Copyright 2007 Calming
Blends All Rights Reserved.
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|
