Tofu (firm): 100g (3.5 oz), Whole wheat tortilla: 50g (1 large), Spinach: 60g (2 cups, fresh), Bell pepper (red): 50g (1/2 medium, diced), Onion: 30g (1/4 small, diced), Cheese (reduced-fat cheddar): 30g (1/4 cup, shredded), Salsa: 30g (2 tbsp), Greek yogurt: 30g (2 tbsp), Cumin: 1g (1/4 tsp), Chili powder: 1g (1/4 tsp), Garlic powder: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Lime juice: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped)
1. Press 100g tofu between paper towels to remove excess moisture, then crumble with a fork. 2. Heat 5ml olive oil in a non-stick skillet over medium heat. 3. Add 30g diced onion and cook until softened, about 3 minutes. 4. Add 50g diced bell pepper and cook for 2 minutes. 5. Add the crumbled tofu, 1g cumin, 1g chili powder, 1g garlic powder, 1g salt, and 1g black pepper. Cook for 5 minutes, stirring occasionally. 6. Add 60g spinach and cook until wilted, about 2 minutes. 7. Remove the tofu mixture from the skillet and set aside. 8. Wipe the skillet clean and place 50g whole wheat tortilla in it. 9. Sprinkle half of the 30g shredded cheese on one half of the tortilla. 10. Top with the tofu and vegetable mixture, then sprinkle the remaining cheese on top. 11. Fold the tortilla in half and cook for 2-3 minutes per side, until golden and crispy. 12. Cut into wedges and serve with 30g salsa, 30g Greek yogurt, and 5g chopped cilantro. 13. Drizzle with 5ml lime juice before serving.
