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20 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
goat cheese
greek yogurt (whole milk)
gluten-free
(?)
Has gluten from:
flour tortilla
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
goat cheese
greek yogurt (whole milk)
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
goat cheese
greek yogurt (whole milk)
flour tortilla
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fiber as 56.2% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.2% of RDA
• Calories: 28.8% of RDA
• Carbs: 23.0% of RDA
• Fat (total lipid): 49.9% of RDA
• Fiber: 56.2% of RDA
• Fructose: 0.1% of RDA
• Protein: 14.9% of RDA
• Sodium: 16.4% of RDA
• Sugar: 7.1% of RDA
• Vitamin A (IU): 141% of RDA
• Vitamin B6: 36.8% of RDA
• Vitamin C: 32.5% of RDA
• Iron: 4.8% of RDA
• Magnesium: 41.4% of RDA
• Manganese: 17.3% of RDA
• Niacin: 23.8% of RDA
• Potassium: 29.4% of RDA
• Zinc: 18.5% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
63.3
g
Calories
575
 
Fiber
15.7
g
Iron
0.900
mg
Protein
16.8
g
Sodium
221
mg
Sugars
2.21
g
Fat (total lipid)
30.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/2
cups
+
-
 
crumbled.
 
1/4
cups
+
-
 
 
1
tbsp
+
-
 
 
2
cloves
+
-
 
minced.
 
1/2
cups
+
-
 
chopped.
 
4
cups
+
-
 
 
2
whole
+
-
 
pitted and diced.
 
4
whole
+
-
 
8"-10".
 
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PREPARATION
1.
In a small bowl, mix together the goat cheese and Greek yogurt. Set aside.
2.
In a large skillet, add the oil. Sauté the garlic and onion for 3-4 minutes over medium heat until soft.
3.
Add spinach and cook 2-3 minutes until wilted. Place spinach mixture in a bowl and set aside, leaving as much oil in the pan as possible. Lower the heat.
4.
On half of the tortilla, spread the cheese mixture.
5.
They layer with sliced avocado and spinach mixture.
6.
Fold tortillas over and place in the skillet.
7.
Cook on medium-low heat for 5 minutes on each side until golden brown. Serve immediately!
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free tortilla for flour tortilla.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free tortilla for flour tortilla.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 575
Protein 16.8 g
Carbohydrates 63.3 g
Iron 0.90 mg
Fiber 15.7 g
Calcium 31.8 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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