Special Diets
Carb Conscious

Baked Teriyaki Tofu with Sprouts Wrap

Ingredients

• 4 oz firm tofu  
• 2 Tbsp teriyaki sauce
• ¼ tsp freshly ground black pepper
• ¼ cup bean sprouts
• ¼ cup shredded cabbage
• 2 Tbsp shredded carrot
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat oven to 375ºF.
2. Drain the tofu and pat dry with a paper towel; cut into 1 inch cubes.  
3. Combine the tofu cubes with the teriyaki sauce and black pepper.
4. Spread the teriyaki marinated tofu onto a sheet pan and bake for 15- 20 minutes or until golden brown.
5. In a mixing bowl, combine the cooked tofu with bean sprouts, cabbage and carrot
6. Spread half of the tofu mixture on each warm tortilla, and roll up into wrap or taco.

Number of Servings: 2 < 300 calories each

Low Carb Chicken Enchiladas

Ingredients

• La Tortilla Factory Whole Wheat Low Carb Tortillas Original Size™
• 1 bag shredded Cheddar cheese
• 1 bag shredded Monterey Jack cheese
• 20 ounces cooked chicken strips
• 1 (8 oz) can red enchilada sauce
• 1 can sliced black olives
• 1 bunch green onions
• 1 large white onion

Directions

1. Blanch tortillas by dipping them one at a time into boiling water for 2-3 seconds.
2. Lay tortilla flat and place 2 ounces of cooked chicken strips inside. 
3. Sprinkle one ounce each of shredded Cheddar and Monterey Jack cheese.
4. Top with white diced onion. 
5. Roll tortilla and place seam side down in a casserole pan. 
6. Place in oven and bake for 20 minutes at 350ºF, (an internal temperature of 160ºF.) 
7. Remove from pan and pour remaining sauce from heated pan onto the enchiladas.
8. Garnish with diced green onions and sliced olives.

Low Carb Cobb Salad Wrap

Ingredients

• La Tortilla Factory Whole Wheat Low Carb Large Size Tortillas™
• 1 oz garlic & herb cream cheese
• Romaine lettuce
• 1 oz fresh chopped tomatoes
• 1 oz black olives sliced
• 1 oz chopped bacon
• ½ oz crumbled blue cheese
• 3 slices avocado
• 3 oz sliced turkey

Directions

1. Spread cream cheese over entire tortilla.
2. Add one large leaf of Romaine lettuce.
3. Sprinkle chopped bacon over lettuce. 
4. Top with chopped tomatoes, sliced olives and crumbled blue cheese.
5. Layer sliced avocado and turkey in the middle.
6. Roll tightly.  Serve as Wrap sandwiches or cut into 1 inch thick pieces for a perfect party tray!

Low Carb Tuna Melt

Ingredients

• La Tortilla Factory Whole Wheat Garlic & Herb Low Carb Tortilla™
• 2 oz shredded cheddar cheese
• 2 oz grilled tuna strips
• 1 oz chopped green onions
• 1 oz sliced dill pickle or jalapenos (optional)

Directions

1. Place grilled tuna in the middle of tortilla.
2. Sprinkle with Cheddar cheese and green onions.
3. Add sliced dill pickle or jalapenos if desired.
4. Heat open faced in a medium heat skillet until cheese is melted.
5. Fold tortilla in half. Cut in 3 triangle pieces. Serve immediately.

Asian Rotisserie Chicken Salad Wrap

Ingredients

• 3½ oz shredded rotisserie chicken breast meat
• ¼ cup shredded cabbage
• ¼ cup shredded carrots
• 2 Tbsp coarsely chopped green onion
• 2½ Tbsp coarsely chopped cilantro
• 4 Tbsp Asian dressing (recipe below)
• 2 La Tortilla Factory 100 Calorie Tortillas™

Asian Dressing:

• 1 Tbsp +/- light sodium soy sauce
• 1 Tbsp + 1 tsp rice vinegar or sherry vinegar
• 1 tsp sesame oil
• 1 tsp grated fresh ginger
• 1 tsp fresh lime juice
• 1 Tbsp plus honey
• a pinch of freshly ground black pepper

Directions

1. Combine the ingredients for the dressing in a bowl and mix well with a fork.
2. Combine the chicken, cabbage, carrot, green onion and cilantro in a bowl and toss with dressing, mix well.
3. Place half of the chicken salad on each tortilla and roll into a wrap.

Number of Servings: 2 < 300 calories

Curried Chickpeas with Veggies and Yogurt Wrap

Ingredients

• 1 tsp canola or vegetable oil
• 4 Tbsp yellow onion, diced
• 2 oz canned chickpeas, drain and rinse with water
• 2 Tbsp diced red bell pepper
• 2 Tbsp diced fresh carrots
• 2 Tbsp diced Asian eggplant
• 1¼ tsp curry powder
• 2 Tbsp plain yogurt
• 1 tsp kosher salt
• ¼ tsp freshly ground black pepper
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat a large sauté pan, add the oil and onion, cook over medium-heat for 2-3 minutes or until light brown. 
2. Add the chickpeas, bell pepper, carrots, eggplant and curry powder. Stir for 3-5 minutes or until the veggies are slightly tender. 
3. Stir in the yogurt, salt, black pepper and cook for about 2 more minutes.  Transfer to a bowl.
4. Spread the half the chickpeas mixture on each tortilla and roll up into a wrap.
5. To serve warm, place the rolled up tortillas with seam side down on a skillet over medium-low heat and cook for 2-3 minutes or until golden brown.

Number of Servings: 2

Low Carb Curry & Grilled Tuna Wrap

Ingredients

• La Tortilla Factory Whole Wheat Green Onion Low Carb Tortilla™
• 1 bunch Romaine Lettuce
• 1 oz. curry crab cream cheese
• 3 oz. grilled tuna strips

Directions

1. Spread cream cheese over entire tortilla. 
2. Place 3 oz of tuna in the middle of the tortilla.
3. Top with romaine lettuce.
4.  Roll tightly and slice into 1 inch pieces, or cut diagonally to make wrap sandwiches.

Low Carb Goat Cheese Shrimp Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Garlic & Herb Low Carb Tortilla™
• 1 oz goat cheese
• 4 cooked medium sized shrimp
• 1 oz diced green onion
• 1 oz fresh chopped tomato

Directions

1. Spread goat cheese over entire tortilla.
2. Place the four cooked shrimp in the middle of the tortilla.
3. Sprinkle with diced green onion and freshly cut tomato.
4. Heat in a skillet on medium heat until warm.
5. Fold tortilla in half and serve.

Low Carb Green Onion Grilled Tuna Arugula Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Green Onion Low Carb Tortilla™
• 1 oz grilled tuna sliced into strips
• 1 small bunch Arugula
• 1 oz shredded Cheddar cheese
• 1 oz shredded Monterey Jack cheese
• 3 sliced red onion rings

Directions

1. Place 1 oz grilled tuna in the middle of the tortilla.
2. Sprinkle 1 oz Cheddar and 1 oz Monterey Jack cheese over tuna. 
3. Cover with arugula leaves.
4. Top with red onion.
5. Heat in a skillet, open faced until cheese is melted.
6. Fold tortilla in half. Serve hot!

Low Carb Green Onion Shrimp Wrap

Ingredients

• La Tortilla Factory Whole Wheat Green Onion Low Carb Tortilla™
• 1 oz brand garlic & herb cream cheese
• 1 small bunch arugula
• 4 medium sized cooked shrimp
• 4 fresh avocado slices

Directions

1. Spread cream cheese over the entire tortilla. 
2. Place 4-5 shrimp in the middle of the tortilla. 
3. Cover shrimp with arugula leaves. 
4. Top with avocado slices. 
5. Roll tightly. Serve as Wrap sandwiches or cut into 1 inch thick pieces for a perfect party tray!

Low Carb Lactose Free Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Green Onion Low Carb Tortillas™
• 1 oz soy cheese
• 1 oz chicken strips
• 1 oz sliced black olives

Directions

1. Place chicken strips in tortilla.
2. Add 1 oz soy cheese and 1 oz sliced black olives.
3. Heat in a skillet on medium heat, open faced until cheese begins to melt. 
4. Fold in half and serve hot.

Low Carb Shrimp Curry Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Low Carb Original Size Tortillas™
• 1 oz brand curry crab cream cheese
• 3 cooked large shrimp
• 1 oz Monterey Jack cheese
• 1 oz Cheddar cheese
• 3 sliced red onion rings

Directions

1. Spread curry crab cream cheese over entire tortilla.
2. Place shrimp in the middle of the tortilla.
3. Sprinkle both Monterey Jack and Cheddar cheese over the tortilla.
4. Place sliced onion rings on top.
5. Heat over medium heat open faced until cheese begins to melt.
6. Fold in half and serve.

Low Carb Sonoma Blue Pear Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Garlic & Herb Low Carb Tortilla™
• 1 oz goat cheese
• 1 oz crumbled blue cheese
• 4-6 pieces thinly sliced pear
• 1 oz chopped walnuts
• Arugula

Directions

1. Spread goat cheese over entire tortilla.
2. Lay thinly cut pear across the middle of tortilla.
3. Sprinkle with crumbled blue cheese and chopped walnuts.
4. Top with arugula leaves.
5. Heat open faced on a medium heat skillet until warm.
6. Fold tortilla and cut into 3 triangle pieces.  Serve warm.

Low Carb Sweet Brie Quesadilla

Ingredients

• La Tortilla Factory Whole Wheat Low Carb Original Size Tortilla™
• 1 oz. cream cheese
• 1 oz apricot spread
• 1 oz semi-ripened brie
• 1 oz chopped walnuts
• Arugula

Directions

1. Spread 1 oz cream cheese over entire tortilla.
2. Cover evenly with 1 oz of apricot spread.
3. Sprinkle with chopped walnuts and brie.
4. Top with arugula leaves.
5. Heat open faced on a medium heat skillet until warm.
6. Fold and cut into 3 triangle slices. Perfect as an appetizer!

Pan Seared Mahi-Mahi with Mango Salsa Wrap

Ingredients

• 3 oz Mahi-Mahi fillets
• 1 tsp olive oil
• ¼ tsp black pepper
• 1 tsp kosher salt
• 2 Tbsp fresh mango, diced
• 3 Tbsp tomato salsa
• 1 oz green lettuce leaves
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat a sauté pan; brush the Mahi-Mahi with oil, black pepper and salt and cook over medium-high heat for 2-3 minutes on each side. Cut into 1 inch thick slices.
2. Combine the diced mango and tomato salsa in a bowl.
3. Warm the tortillas in a skillet for few minutes.
4. Place a lettuce leaf on each warm tortilla; spread half of Mahi-Mahi and 1 Tbsp of mango salsa on top on each tortilla.
5. Fold the sides over the filling and roll up into a wrap

Number of Servings: 2