Special Diets
Vegetarian

Black Bean, Spinach, Poblano Pepper Taco with Black Bean Corn Salsa

Ingredients

• 2 Tbsp olive or canola oil
• 1 tsp minced fresh garlic or ½ tsp garlic powder
• 2 Tbsp coarsely chopped onion
• 1 Poblano pepper, seeded and finely diced
• ¼ cup canned black beans, rinsed and drained
• ½ tsp salt
• ¼ tsp freshly ground pepper
• 1 cup spinach leaves
• 2 La Tortilla Factory Hand Made Style Corn Tortillas™
• ¼ cup shredded Cheddar cheese
• ½ cup black bean corn salsa (black beans, canned or fresh corn and salsa)

Directions

1. Preheat a skillet or sauté pan, add the oil, garlic, onion and Poblano pepper, and cook over medium heat for 1 minute or until the onion turns light brown. 
2. Stir in the black beans and season with salt, ground pepper to taste and cook for 1 minute.
3. Stir in the spinach into the mixture and turn-off the heat.
4. Warm the tortilla in a skillet over low-heat for 30 seconds or until light brown.
5. To plate-up, spread half of black bean mixture on each tortilla and fold into half, sprinkle a dollop of cheese and black bean corn salsa on top and serve.

Number of Servings: 2

Crumbled Sautéed Tofu Sloppy Joe Tacos

Preparation time: 10 minutes, cooking time: 20 minutes

Ingredients

• 1½ Tbsp olive or canola oil
• 1 tsp minced garlic or ½ tsp garlic powder
• ¼ cup coarsely chopped yellow onion
• 1 cup firm tofu,
• 1 Tbsp corn starch, dissolved in 1 tablespoon water
• 1 tsp soy sauce or ½ tsp salt
• ¼ tsp cayenne pepper, optional
• 1 tsp Worcestershire sauce
• ¼ cup ketchup
• ½ tsp sugar
• ¼ tsp freshly ground black pepper
• 2 La Tortilla Factory Hand Made Style Corn Tortillas™
• ¼ coarsely chopped cilantro leaves
• ¼ cup salsa, optional
• ¼ cup shredded cheddar cheese, optional

Directions

1. Preheat a sauce pan; add the oil, garlic, onion and cook over medium heat for 1 minute or until tender. 
2. Drain tofu and pat dry to remove excess liquid.
3. Add the tofu and cook for 1-2 minutes or until light brown.  
4. Stir in the corn starch mixture, soy sauce or salt, cayenne pepper (optional), Worcestershire sauce, ketchup, sugar, pepper and simmer over medium heat for 1 minute.
5. To plate up, place 2 tablespoons of tofu mixture on each warm tortilla and sprinkle a dollop of cilantro, salsa and cheese.
6. Fold into half like a taco and serve warm.

Number of Servings: 2

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

Grilled Mushroom & Swiss Cheese Quesadillas

Preparation time: 8 minutes, cooking time: 10 minutes

Ingredients

• 1½ cups crimini or white mushrooms
• ¼ tsp salt
• ¼ tsp freshly ground black pepper
• ½ cup shredded Swiss cheese
• 2 Tbsp olive oil
• 2 La Tortilla Factory Hand Made Style Corn Tortillas™
• ½ cup guacamole

Directions

1. Preheat the grill or broiler, toss 1 tablespoon olive oil, salt and pepper into the mushrooms, sauté for 1- 2 minutes until lightly caramelized, or spread the mushrooms on a sheet pan and cook in the broiler about 10 minutes or until brown. Transfer to a bowl and let cool, then thinly slice the mushrooms.
2. Brush a little oil on the same sheet pan or sauté pan to heat the tortilla.
3. Spread about 2 tablespoon cooked mushrooms, 1+ tablespoon cheese on each tortilla, fold into half, and heat for 1 minute or until the cheese is melted, then flip and slightly brown the other side.
4. Serve with guacamole.

Number of Servings: 2

Honey Smoked Salmon Pinwheels

Ingredients

• 2 La Tortilla Factory Smart & Delicious SoftWraps™
• 8 oz smoked salmon
• 4 Tbsp honey Dijon mustard
• 8 Tbsp soft cream cheese
• 4 curly lettuce leaves, washed, dried and spines removed

Directions

In a bowl, mix cream cheese and honey mustard until combined and spread evenly over two Pumpernickel Softwraps™. Lay three slices of smoked salmon on each SoftWrap over the cream cheese mixture. Lay two curly lettuce leaves on top of the cheese mixture, ensuring that they lay flat. Starting at the closest end, roll the SoftWrap tightly and evenly. Then wrap each roll in plastic wrap and refrigerate for no less than 1 hour. Remove plastic wrap and, using a sharp knife, slice before serving. Place on a platter and garnish with fresh dill. Each roll can yield up to 8 spirals.

Number of Servings: 8

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

Pan-Seared Teriyaki Salmon, Mushroom and Spring Mix Taco

Ingredients

• 1 tsp plus olive oil
• 3 oz fresh wild or Atlantic salmon
• 1½ Tbsp teriyaki sauce
• ¼ tsp freshly ground black pepper
• ¼ cup white or brown mushrooms, thinly sliced
• ¼ cup spring mix green
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat a sauté pan; add the oil and sear the salmon over medium heat for 1-2 minutes on each side or until browned.
2. Stir in the teriyaki sauce, black pepper and sliced mushrooms and cook for 2 minutes more or until the sauce has thickened.  Cut the cooked salmon into 1 inch slices.
3. Warm the tortillas in a skillet for few minutes.
4. Spread half of the spring mix and half of the salmon mushroom mixture on each warm tortilla and fold in half to a taco.

Number of Servings: 2 < 300 calories each

Roasted Veggies with Hummus Wrap

Ingredients

• 1 tsp olive or canola oil
• 2 oz zucchini, finely chopped
• 2 oz cauliflower, florets
• 2 oz red bell pepper, finely diced
• 2 oz yellow onion, finely diced
• ¼ tsp kosher salt and freshly ground pepper
• 4 Tbsp hummus
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat oven to 425°F. Combine the zucchini, cauliflower, bell pepper and onion, toss together with oil, salt and pepper then transfer to a sheet pan and bake in the oven for 20 minutes or until light brown.
2. Divide into two portions and spread half of the hummus on each tortilla and top with half portion of the veggies mixture.
3. Fold the sides over the filling and roll up into a wrap. 

Number of Servings: 2 <300 calories

Sautéed Mushrooms, Bell Pepper and Guacamole Taco

Preparation time: 10 minutes, cooking time: 10 minutes

Ingredients

• 2 Tbsp olive or canola oil
• 1 cup crimini or other mushrooms thinly sliced
• 1 bell pepper, diced
• ¼ cup coarsely chopped yellow onion
• 2 Tbsp coarsely chopped cilantro
• 1 tsp chopped jalapeno (optional)
• ½ tsp garlic salt to taste
• ¼ tsp freshly ground pepper
• 2 La Tortilla Factory Hand Made Style Corn Tortillas™
• ¼ cup guacamole
• ¼ cup shredded Monterey Jack cheese
• ¼ cup salsa, optional

Directions

1. Preheat the skillet; add the oil, mushrooms, bell pepper, onion and stir over medium heat for 2 minutes or until the onion is tender. 
2. Stir the cilantro, jalapeno, salt and pepper into the onion mixture and adjust the seasoning.
3. Cook for 1 minute and transfer to a bowl. Divide into two portions.
4. Warm the tortillas in a skillet over medium-low heat for 1 minute or until light brown. 
5. To serve, spread a portion of mushroom mixture on each warm soft tortilla and sprinkle a dollop of cheese, guacamole and salsa on top.
6. Fold the tortilla in half like a taco.

Number of Servings: 2

Stone Fruit Apricot Preserve & Ricotta Cheese Wrap

Ingredients

• 3 oz fresh stone fruit pitted and diced
  (peaches, nectarine, apricot or plum)
• 4 Tbsp fat-free ricotta cheese
• 2 Tbsp apricot preserve
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Combine the fruits with ricotta cheese in a bowl and mix well.
2. Spread 1 tablespoon apricot preserve on each tortilla and top with fruit-ricotta cheese mixture.
3. Fold the sides over the filling and roll up into wrap.

Number of Servings: 2 < 300 calories

Vegetarian Tortilla Lasagna

Ingredients

• 1- 26 oz jar of tomato sauce
• 1- 26 oz can diced tomatoes
• 3 tsp Italian seasoning
• Salt and pepper

Simmer all of the above ingredients for 20 minutes, leave to cool down.

Ricotta Filling

• 15 oz ricotta cheese
• 5 oz grated Romano or parmesan cheese
• 4 Tbsp finely chopped parsley
• 1 clove fresh garlic, finely chopped
• 1 egg lightly beaten

Place all the above ingredients in a bowl and combine thoroughly.

Lasagna

• 6 oz grated mozzarella cheese
• 8-10 La Tortilla Factory Tomato Basil SoftWraps™
• 2 lbs fresh zucchini thinly sliced, lengthwise

Cover and cook in microwave for 4-5 minutes or till tender
Drain off liquid and let cool.

Directions

Spray a 9x13 casserole dish with baking spray. Line the bottom of casserole dish with a generous spoonful of tomato sauce. Cover with two SoftWraps™. Add another ½ cup of tomato sauce. Layer the cooked zucchini ribbons evenly on top. Place another two SoftWraps™ on top of the zucchini and cover evenly with the remainder of tomato sauce and mozzarella cheese. Cover with foil and bake for 55-60 minutes at 350ºF. Uncover and broil for 2-3 minutes, or until golden and bubbly. Top with chopped parsley.
Let cool for 15-20 minutes before serving.

Number of Servings: 6-8