Kids' Recipe: Cheese Tortilla
A cheese tortilla is kind of like a grilled cheese sandwich. It is warm and gooey.
Ask a grown-up for help to make this healthy, fun snack.
What You Need
- 1 corn or whole wheat tortilla
- 1 can black beans
- Shredded low-fat cheese, like Monterey Jack or Mexican blend
- 2 spoons
How to Make a Cheese Tortilla
1) Wash your hands.
2) Open the can of beans. Drain and rinse the beans. Ask a grown-up for help.
3) Put the beans in the bowl.
4) Open the bag of cheese.
5) Open the salsa container.
Build your cheese tortilla.
6) Put the tortilla on a plate.
7) Put cheese on half of the tortilla.
8) Use a spoon to put black beans on the cheese.
9) Use a spoon to put salsa on the beans.
10) Put more cheese over the beans and salsa.
11) Fold the empty side of the tortilla over the cheese.
Cook your cheese tortilla.
12) Put the plate in the microwave. Heat for 30 seconds.
13) Let the tortilla cool off before you eat it.
A grown-up can cut your tortilla into smaller pieces for you. Yum!
Why a Cheese Tortilla Is Healthy for You
- The whole grains in the tortilla are good for your heart. Whole grains give you energy, too.
- The beans and cheese have protein, which helps make your muscles strong.
- Just like milk, cheese has calcium. Calcium makes your bones and teeth stronger.
- Salsa is made from vegetables, like tomatoes and peppers. Salsa has vitamins A and C that help your skin.
This twist on a grilled cheese sandwich uses whole grains and beans for more fiber and protein. It's also easier and safer to cook because it doesn't require the hot stove or a pan. Monitor the amount of cheese and beans your child uses to help teach him about portion sizes -- it takes less for flavor than you may think. Depending on the size of the tortilla, you'll need about 1/4 cup to make a 1/4" cheese layer.
It's OK to leave out the salsa if your child doesn't like it. Or let your child dip the finished tortilla, cut into wedges, in the salsa rather than putting it in the tortilla.