3 cups whole-wheat flour
1 tsp. salt
1 ½ cups warm water
Mix flour and salt together. Add water, mix well, and knead to form dough. Let the dough “rest” for at least 30 minutes, but not long enough to dry out. Cut the dough into 12 pieces and roll into balls. Flatten each ball and roll them into thin sheets with a floured rolling pin. Coat a skillet with vegetable cooking spray. Cook the tortillas for a couple of minutes over high heat on each side until done.
To make quesadillas, spoon cooked chicken or beef pieces on a tortilla. Sprinkle with shredded cheese and top the meat and cheese mixture with another tortilla. Cook the quesadilla on both sides on a hot skillet until cheese is melted and meat is heated through.
Makes 12 tortillas.
Each serving provides 104 calories, 4 grams protein, 22 grams carbohydrate, 0 gram fat, 195 milligrams sodium, 4 grams fiber.