Rice w/ veggies in cheesy Tortilla shell

Joanne Hendriksen


This is one of my favorite low-fat lunch recipes that has carried me throughout many days. Is Healthy, Quik & Easy to prepare. Satisfying & crispy delicious.


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5 Min
10 Min


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1/2 c
yellow onions, chopped
carrot, shredded
1 Tbsp
kraft honey barbeque sauce
1 tsp
olive oil, extra virgin
1 slice
monterey jack cheese, shredded
mi-familia tortilla
1 c
cooked rice

How to Make Rice w/ veggies in cheesy Tortilla shell


  • 1Heat oven 450 F. Press tortilla in dry small cast iron skillet and bake for 7-10 min. Remove and plate placing shredded cheese in bottom. (This prevents shell from becoming soggy).
    chop onion, cut broccoli crowns small, slice & shred just a little cheese, (otherwise the rice will be too sticky), and shred carrot. For saute.
  • 2Remove tortilla shell to plate to cool. And shred small amt. of cheese into it.
    Pour olive oil in skillet and saute onions, for approx. 5 min. then add carrot then saute for additional 3 min. then top with small broccoli flourets and place cheese to surround and turn heat off. Don't stir rice yet! Cover with lid for 3 min.
  • 3Now Stir rice medley and place in Tortilla Crisp placing dollip of Barbeque Sauce in the center.
    This method best for dipping raw Broccoli crowns for extra tastiness. Place a few Lettuce leaves around side of plate for presentation and Serve Up for a delicious & filling lunch. Is also great as a side for meat or fish.

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About Rice w/ veggies in cheesy Tortilla shell

Course/Dish: Rice Sides
Main Ingredient: Rice/Grains
Regional Style: American
Dietary Needs: Low Fat, Low Sodium, Wheat Free
Other Tags: Quick & Easy, For Kids, Healthy

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