• 2 Medium sized (170g) Tomatoes
  • 1 Small sized (60g) Red onion
  • ¼ (120g) Cucumber
  • 1 Tablespoon (1g) Fresh Coriander
  • 1 Tablespoon (10g) Vegetable Oil
  • 4 (160g) Wheat Flour Tortillas
  • 6 Tablespoons (60g) Reduced Fat Cheddar Cheese
  • To taste Ground Black Pepper

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Grate the cheese and set to one side then peel and finely dice the onion. Finely dice the tomatoes and cucumber. Finely chop the coriander and then mix with onion, tomatoes and cucumber to make the salsa.
  2. Heat a few drops of oil in a large frying pan. Add one of the tortillas to the pan and then turn it over so it is lightly oiled. 
  3. Add a quater of the salsa mixture and spread over the tortilla. Add a quarter of the cheese and sprinkle with black pepper.
  4. Cook over a medium heat for 1-2 minutes, until the cheese starts to melt and the tortilla browns slightly.
  5. Fold the tortilla in half and wrap in tin foil to keep warm while cooking the remaining tortillas.
  6. Slice in half and serve while hot.

Time Saver Tips

Salsa can be made in advance. Buy pre grated cheese and salsa.

Cost Saver Tips

White onions can be used if you don't have any red onions.

Tips for Kids

Why not let them help to prepare the salsa?

Nutritional Information

Based on a single serving of 130g (% of an adult's reference intake)


183 kcals ( 9 %)

770 kJ ( 9 %)


1.8 g ( 9 %)


26.9 g ( %)


3 g ( 3 %)


0.9 g ( 15 %)

Detailed nutritional information

Per 100g Per 130g serving
Energy Kcals 140 183
Energy Kj 593 770
Protein 6.4 g 8.3 g
Total Fat g g
Saturated Fat 1.4 g 1.8 g
Carbohydrates 20.7 g 26.9 g
Total Sugars 2.3 g 3 g
NSP Fibre 1.4 g 1.8 g
Sodium 169 mg 220 mg
Salt 0.7 g 0.9 g

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.

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