Your Recipe

Refried Bean and Scallion Tortilla

Zutat  Menge  Kalorien 
Olivenöl 4.67g 41kcal
Tortillas, fertig zum Backen oder Braten, Vollkorn 71g 220kcal

Recipe Instructions:

INGREDIENTS
1
teaspoon olive oil
2
scallions, greens and whites separated, thinly sliced
Salt
Pepper
1
whole wheat tortilla (10 inches)
⅔
cup vegetarian refried beans
DIRECTIONS
In a medium skillet over medium heat, heat oil. Add scallion whites, season with salt and pepper, and cook, stirring, until whites are just starting to brown, 2 minutes. Add scallion greens and cook 1 minute more. Remove from heat.
Spread refried beans over half the tortilla, then top with cooked scallions. Fold tortilla over.
Return skillet to medium-low heat and place filled tortilla in skillet. Cook until beans are warmed through and tortilla is golden brown on both sides, 3 minutes per side.

Nährwertangaben 
Portionsgröße  76 g | ml
Menge pro Portion  261
1094
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 15%
Gesättigte Fettsäuren  4.1g 21%
Natrium 438mg 19%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  7g 25%
Zucker  1.7g
Protein  6.9g 14%
Vitamin D 0mcg 0%
Kalzium 173mg 13%
Eisen  1.9mg 11%
Kalium 186mg 4%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.584 mg 49%
Riboflavin [B2] 0.205 mg 16%
Niacin [B3] 3.449 mg 22%
Pantothensäure [B5] 0 mg 0%
Vitamin B6 0.222 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 97.98 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 1.311 mg 9%
Vitamin K 6.006 mcg 5%
Betain 0.005 mg 0%
Cholin 14.214 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.6 g 12%
Sugars 1.7 g 3%
Ballaststoffe  7 g 25%
Carbohydrate 0 g 0%
Netto-Kohlenhydrate 30.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.284 g 0%
Arginin 0.341 g 0%
Asparaginsäure 0.444 g 0%
Cystein 0.133 g 0%
Glutaminsäure 2.038 g 0%
Glycin 0.305 g 0%
Histidin 0.181 g 0%
Isoleucin 0.251 g 0%
Leucin 0.476 g 0%
Lysin 0.263 g 0%
Methionin 0.116 g 0%
Phenylalanin 0.346 g 0%
Prolin 0.928 g 0%
Serin 0.328 g 0%
Threonin 0.222 g 0%
Tryptophan 0.092 g 0%
Tyrosin 0.154 g 0%
Valin 0.315 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 173.29 mg 13%
Kupfer 0.19 mg 21%
Fluorid 0 mcg 0%
Eisen  1.89 mg 11%
Magnesium 60.35 mg 14%
Mangan 0 mg 0%
Phosphor 245.66 mg 20%
Kalium 186.07 mg 4%
Selen 26.27 mcg 48%
Natrium 438.16 mg 19%
Zink 1.36 mg 12%
andere
Nährstoff Menge  DV
Wasser 21.442 g 0%
Asche 3.16 g 0%