I was on a kick last week with wrap sandwiches and had some leftover shredded chicken that I cooked for the week. I decided to try something a little different, inspired by Mexican cuisine. This quesadilla offers great flavor, but only a fraction of the fat and calories that you'd get if you ordered it at a typical restaurant. A few changes, such as swapping sour cream for greek yogurt and adding vegetables and beans, make this dish nutritionally sound. Don't be alarmed at the suggestion of using yogurt in place of sour cream. I guarantee the only difference you will notice is the awesomeness of its flavor and texture with the quesadilla. The yogurt adds an extra dose of calcium and protein, while the vegetables and beans offer fiber and antioxidants. I made this quesadilla kind of spur of the moment, but it turned out so good that I've made it twice since then!
You will need: 1/2 tsp olive or canola oil 1 Whole Grain Tortilla 1/4 cup canned pinto beans, rinsed and drained 1/4 of a green bell pepper 2 slices white onion (sliced in rings) 1/4 cup frozen corn 1/3 cup cooked, shredded chicken 1 slice ultra thin mild cheddar cheese 1/2 slice 2% pepper jack cheese 1 tbsp guacamole 1-2 tablespoons plain greek yogurt (I used 2%, but fat-free would be fine as well) 1/8 tsp kosher flake salt black pepper, cayenne pepper, cumin, chili powder to taste (did not measure these) Heat a medium-sized skillet on medium heat. Add 1/2 tsp oil to pan followed by the green pepper, onion, and corn. Stir these ingredients for about 2 minutes. Season with 1/8 tsp of kosher flake salt and the rest of the spices. Cover with a top and allow to simmer on low heat for 3 minutes. Fold the tortilla in half. On one half, add the pepper jack cheese, followed by shredded chicken, pinto beans, about half of the veggie mixture, and top with cheddar cheese. You might want to break the slice in pieces so that the cheese is not hanging off the bread. Cover with the remaining half of the tortilla. Remove the rest of the simmered veggie mixture from the pan. If necessary, wipe out pan and add just a smidge of oil (using your fingers) to lightly coat the pan so the tortilla doesn't stick. Bring the pan to low-medium heat, add tortilla cover, and allow to warm through for about 2 minutes. Flip tortilla and warm other side. Once cheese is melted, move tortilla (which has now been transformed into a quesadilla!) from the pan to your plate. Add remaining veggies as a side dish. Serve with guacamole and plain greek yogurt. Serves 1. Nutrition Info: Calories: 435 Fat: 13.75 g Carbohydrates: 44 g Sodium: 730 mg Fiber: 8 g Protein: 21 g Salsa would probably take this to the next level, but I didn't have any! Enjoy!
2 Comments
tee
12/23/2012 03:07:43 pm
sounds like a winner.
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Alena
1/7/2013 10:11:52 am
thanks, tee! try it and you will see =)
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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