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Toasted Tortilla Sandwich
  • 4 regular round tortillas (mixed grain)
  • 400g can four bean mix, rinsed and drained
  • 1 teaspoon chilli sauce
  • 1 small avocado, peeled and sliced
  1. Mix beans and chilli sauce together and make sandwiches of tortillas, beans and avocado slices.
  2. Place on a non-stick fry pan to brown.
  3. To flatten, place a plate on top and weight it down with a large can.
  4. When browned and crisp, turn over.
  5. Repeat for next sandwich.

Tip: The two types of tortillas, wheat and corn, come in small and large sizes. Choose size according to use.

Alternatives

  • Cook in a sandwich maker until crisp and brown.

Storage Suggestions

Can be kept in the refrigerator for up to 3 days.

Equipment List

  • Chopping board
  • Large knife
  • Can opener
  • Spoon
  • Plate
  • Small bowl
  • Non-stick pan or grill plate

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


396g Quantity per serving Quantity per 100g
Energy 13117kJ 787kJ
Protein 25.1g 6.3g
Fat, total 24.0g 6.0g
— Saturated 6.1g 1.5g
Carbohydrate 96.3g 24.3g
— Sugars 13.9g 3.5g
Fibre 18.3g 4.6g
Sodium 1764mg 445mg