Food & Health

Tex Mex Bites

Serving Size: 1 regular bite
Makes: 24 regular bites

Source of: Fibre
Good Source of: Folate
Vegetarian

Ingredients

6
10 inch (25 cm) whole wheat or regular flour tortillas
6
1- 540 mL can
black, red kidney OR pinto beans, rinsed and drained
1- 19 fl oz can
250 mL
chunky medium salsa
1 cup
2 mL
chili powder
1/2 tsp
250 mL
shredded low-fat cheddar or mozzarella cheese
1 cup
50 mL
chopped fresh cilantro
1/4 cup
 
sour cream (optional)


Directions

PREHEAT oven to 350°F (180°C).

USING a 4-inch (10 cm) cookie cutter, cut four rounds out of each flour tortilla. Alternatively, use a 3-inch (7.5 cm) cookie cutter to make 7 rounds for mini muffin cups. Press the tortilla rounds into muffin cups. If the tortillas are not soft enough, carefully microwave the rounds for 15 seconds or lightly brush one side with water.

BAKE cups for 12–15 minutes, until light golden and crisp (these can be made several days ahead and stored in an airtight container).

WHILE cups are baking, combine the beans, salsa, chili powder, cheese, and cilantro into a medium bowl.

FOR regular muffin pans, spoon 1 ½ -2 tbsp. (20-30 ml) filling into the tortilla cups, and 1/2 -1 tbsp (7-15 ml) into mini cups.

PLACE the cups on a baking sheet and bake for 8–10 minutes.

SERVE warm with a dollop of light sour cream.

Nutrition Facts

Based on a serving of 1 regular bite

Energy: 94 calories
Protein: 4 g
Fat: 2 g
Saturated Fat: 1 g
Cholesterol: 3 mg
Carbohydrates: 14 g
5%
Fibre: 2 g
8%
Sodium: 258 mg
11%
Potassium: 87 mg
Folate: 51 mcg
23%
Calcium: 49 mg
4%
Iron: 1 mg
6%
Calories from Fat:
19%





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