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


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


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.

About this Recipe

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