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Baked Tortilla Chips and Dips

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £2.00

Ingredients

  • 4 Wheat Tortillas (160g)
  • 1 Tablespoon Vegetable Oil (10g)
  • 2 Tablespoons Houmous (80g)
  • 2 Tablespoons Low Fat Plain Yoghurt (80g)
  • Cucumber (150g)
  • 2 Carrots (160g)
  • 1 Red Pepper (160g)
  • 1 Teaspoon Hot sauce (5g) (Optional)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Preheat the oven to 175°C / 150°C fan oven / 310°F / gas mark 3

2. Using a sharp knife cut the tortilas into 8 pieces. 

3. Brush both sides of the  tortilla pieces with oil, using a pastry brush or your fingers.

4. Cover a baking tray with greaseproof (baking) paper and arrange the tortilla chips on the tray. Bake in the oven for 10-12 minutes turing half way through.

5. Meanwhile peel the carrots then slice the carrots, pepper and cucumber into sticks for dipping.

6. Remove tortilla chips from the oven once crisp. If using hot sauce mix into the yoghurt while chips are cooling.

7. Serve the tortilla chips and vegetable sticks with the houmous and yoghurt.

 

Nutritional Information


Per 100g
Per 190g serving (% ref. intake)

Energy Kcals
117.00
222.00 (11.00%)
Energy Kj
491.00
933.00 (11.00%)
Protein
3.60g
6.80g
Total Fat
3.40g
6.50g (9.00%)
Saturated Fat
0.30g
0.60g (3.00%)
Carbohydrates
19.10g
36.30g
Total Sugars
4.00g
7.60g (%)
NSP Fibre
1.70g
3.20g
Sodium
162.00g
308.00g
Salt
0.40g
0.70g (12.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.