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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

  This content is selected and controlled by WebMD's editorial staff in collaboration with Sanford Health Systems.
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Backyard Garden Salsa Tortillas

WebMD Recipe from

Backyard Garden Salsa Tortillas

By Laura Printon, age 9, Vermont

Laura took a cooking class in the third grade, which inspired her desire to pick “salsa ingredients” from the garden, reports her mother, Catherine. Because Laura’s brother likes soft tortillas, Laura incorporated chicken or tofu tortillas into the meal along with serving beans and fruit, like kiwi.

  • 4  
    beefsteak tomatoes
  • 4  
    Roma or plum tomatoes
  • 1  
    green bell pepper
  • 1  
    yellow bell pepper
  • 1   medium or large
    Spanish onion
  • 1/2   cup
    chopped fresh cilantro
  • 2   tablespoons
    lemon or lime juice
  • 6  
    whole-wheat flour tortillas
  • 3   (4-ounce)
    skinless boneless cooked chicken breasts or tofu, cut into bite-size pieces
  • 1   cup
    canned black beans, drained and rinsed
  • 1   cup
    shredded mozzarella and Cheddar cheese
  • 2   cups
    shredded romaine lettuce
  • 1  
    Granny Smith apple, diced
  • 1  
    avocado, peeled, pitted, and sliced

For the Salsa:

In a food processor or blender, combine all the tomatoes, bell peppers, onion, cilantro, and lemon or lime juice. Blend until the ingredients are well combined but the salsa is still chunky.

For the Tortillas:

Preheat the oven to 350°F. Top each tortilla with equal amounts of the chicken, beans, and cheese, and bake until the cheese is melted and the chicken is warm, 10 to 12 minutes. Just before serving, add the lettuce, apple, and avocado, and serve with the salsa.

Nutritional Information Provided by Edamam

Nutritional Information

Makes: 6 servings
  • Calories454
  • Fat18.9 g
    • Saturated fat5.4 g
  • Cholesterol51 mg
  • Sodium529 mg
  • Carbohydrates58.9 g
  • Sugars9.5 g
  • Protein29.1 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.


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