Low GI Food of the Month

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The Versatile Tortilla—Perfect for Wrapping, Scooping and Dipping
Tortillas are a flat (unleavened) bread traditionally made from corn (maize) flour. A staple of Mexican cuisine, they are quite different from the Spanish tortilla, which is a type of omelet. And when made in the traditional Mexican way, whether from corn or wheat flour, they have a low GI.

Photo: Ian Hofstetter, The Low GI Diet Cookbook

Almost any kind of food that does not contain too much liquid—beans, corn or chicken, chilli or salsa—can be placed on or wrapped in the versatile tortilla for a complete meal. Make the most of them with your favourite recipes for burritos, enchiladas, fajitas and quesadillas (but hold the creamy dips) or use as rolls, wraps or scoops. Corn tortillas are also a good alternative to bread if you are gluten intolerant.

To make bean and corn burritos, preheat the oven to 180°C (350°F/gas mark 4). Combine a 400 gram (14 oz) can of corn kernels, drained, a 400 gram (14 oz) can of red kidney beans, rinsed and drained, 2 large ripe tomatoes, chopped, 2 shallots, finely sliced and 75 g (2½ oz) prepared taco sauce in a bowl. Wrap four 15 cm (6-inch) white corn tortillas in foil and warm in the oven for 5 minutes. To assemble, spread shredded lettuce over a warmed tortilla, and top with the bean mixture and a little grated fat reduced cheese. Fold the bottom of the tortilla over the filling, and roll up to enclose. Serve immediately. Makes 4.