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1 large low -fat, high-fiber, burrito-size tortilla (with about 100 calories)

Nonstick cooking spray, as needed

1/3 cup fat-free ricotta cheese

1 tablespoon shredded part-skim mozzarella cheese

1/4 cup thinly sliced onion

1/4 teaspoon garlic powder

Salt and freshly ground black pepper

4 thin slices plum tomato

4 fresh basil leaves, plus more for serving, optional

Grated Parmesan cheese, for serving, optional