Smith: Tortillas, corn or flour, known for their versatility | Food and Cooking
I a short while ago seen although wanting via my recipe applications that I are inclined to conserve a whole lot of recipes involving tortillas. I credit rating that towards the versatility of tortillas and the truth that the kid in me still loves hand-held food items.
Most tortillas are manufactured with possibly flour or corn. Corn tortillas originated in Mexico hundreds of decades in the past and are manufactured with masa harina mixed with drinking water. Masa harina is created from corn soaked in a lime solution, dried, and then ground into a powder. Masa harina is not a complete grain, so some corn tortillas deficiency important nutrition. On the other hand, they’re normally reduced in calories, body fat, and sodium than flour tortillas. Appear for corn tortillas manufactured with total grain corn to get the most nutritional advantage.
If corn tortillas are not warm sufficient, they are inclined to crack, triggering the great things to slide out. Run the tortillas underneath incredibly hot h2o then spot on a plate coated with a damp paper towel and microwave for 30 to 45 seconds.
Flour tortillas are made with wheat flour, salt, baking powder and a fats, these types of as lard or shortening. It is greatest to acquire whole grain flour tortillas, without having hydrogenated oils (unhealthy fats) detailed in the component section.
Flour tortillas are a lot more pliable than corn tortillas, earning them the a lot more well-known wrap. Use them for buffalo chicken wraps, pinwheels, skinny crust pizzas, egg burritos and even dessert wraps!
1 lb. skinless, boneless chicken breasts, grilled
¼ cup gentle ranch dressing
1 ½ cups shredded cabbage or coleslaw blend
½ cup Mexican model blend finely shredded cheese
6 (10-inch) full wheat flour tortillas
Toppings: chopped tomatoes, refreshing cilantro, sliced avocado
When chicken is grilling, merge ranch dressing, lime juice and chili powder in a medium bowl. Fold in shredded cabbage and shredded cheese until eventually evenly coated. When chicken reaches a minimum interior temperature of 165F, clear away from grill and rest for 5 minutes or until finally interesting ample to cope with. Chop hen into chunk-measurement pieces. Evenly spoon chicken into heart of tortillas and best with ¼ cup coleslaw combination. Insert more toppings if wished-for. Fold in sides of tortilla, then roll up burrito model. Protected with toothpick to maintain it alongside one another. Grill for 2-3 minutes on each and every aspect.
Diet Specifics (for every serving devoid of toppings): 310 calories, 10 grams extra fat, 560 milligrams sodium, 33 grams carbohydrate, 5 grams fiber, 24 grams protein
Smith is nutrition and wellness educator for the University of Illinois Extension, McLean County. Call her at 309-663-8306.
