Ingredients :
6 flour tortillas
1/2 cup fat free cottage cheese
1/4 tsp. salt
3 tbsps. lemon juice
15 oz. can garbanzo beans, rinsed and drained nonstick cooking spray
1/4 cup onion, minced
1 garlic clove, mince
1/4 cup fresh parsley, chopped
2 tbsps. fresh cilantro
1 tbsp. sesame seeds, toasted
2 cups cucumber, thinly sliced
3 cups fresh spinach, shredded
3 cups tomato, chopped
6 tbsps. fat free sour cream
1 tbsp. green onions, finely chopped
Method :
1. Arrange tortillas in single layer on baking sheet.
2. Bake at 350 degrees for 6 minutes on each side or until crisp.
3. Let cool on wire rack.
4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth.
5. Spoon mixture into a bowl; set aside.
6. Coat nonstick skillet with cooking spray.
7. Place over medium-high heat and add onion and garlic; saute until tender.
8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
9. To serve: spread bean mixture evenly over each tortilla.
10. Top with cucumber, spinach, tomato, sour cream, and green onion.
Serving Size : 6 servings.
Nutritional values:
Calories 240,
Fat 5g,
Cholesterol 0mg,
Sodium 340mg,
Carbohydrate 39g,
Fiber 6g.
Points 4.
Source : Low Fat Good Cooking
