This recipe has Fat (total lipid) as 64.5% (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: 22.0% of RDA
• Calories: 35.4% of RDA
• Carbs: 21.3% of RDA
• Fat (total lipid): 64.5% of RDA
• Fiber: 32.9% of RDA
• Fructose: 5.1% of RDA
• Protein: 29.6% of RDA
• Sodium: 20.5% of RDA
• Sugar: 15.1% of RDA
• Vitamin A (IU): 73.8% of RDA
• Vitamin B6: 55.7% of RDA
• Vitamin C: 48.3% of RDA
• Iron: 1.5% of RDA
• Magnesium: 36.8% of RDA
• Manganese: 12.5% of RDA
• Niacin: 58.6% of RDA
• Potassium: 22.7% of RDA
• Zinc: 21.4% 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.
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PREPARATION
PREPARING THE FILLING
1.
In a frying pan, lightly coat the bottom with olive oil and add chicken cubes. Cook for 3 minutes, stirring occasionally.
2.
Add garlic and diced onion and cook for a few minutes.
3.
Add red bell pepper, dill, diced tomato, and chopped spinach.
4.
Stir all ingredients together. Season with salt and pepper to taste.
5.
Transfer filling to a bowl and add the shredded cheese. Mis well until the cheese is completely incorporated (it likely will begin to melt but it's okay if it doesn't all melt).
ASSEMBLING
6.
Lay each tortilla flat. Evenly divide the filling between the tortillas and fold the tortilla together, making sure each end is secure.
FRYING
7.
Heat the grape seed oil on high until it begins to boil.
8.
Turn the heat down just a bit and add each tortilla, one at a time. Fry on each side until it browns and crisps.
9.
Drain on a paper towel lined plate.
10.
Serve garnished with topping of choice (sour cream and guacamole work well).
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 709
Protein 33.3 g
Carbohydrates 58.7 g
Iron 0.29 mg
Fiber 9.22 g
Calcium 220 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.
