Healthy Recipe:

Recipe: Quesadillas




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Recipe: Quesadillas

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00156
  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas come in two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.
By Mayo Clinic staff
Serves 16

Ingredients

    • 4-ounce can diced green chili peppers, drained
    • Half a small onion, diced
    • 1/4 teaspoon ground cumin
    • 8 10-inch fat-free whole-wheat tortilla
    • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Directions

In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Roll up each tortilla and put in greased 9-by-13-inch baking pan. Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional analysis per serving

Serving size: 2 pieces
Calories103 Sodium200 mg
Total fat3 g Total carbohydrate16 g
Saturated fat1.5 g Dietary fiber6 g
Monounsaturated fat0.5 g Protein6 g
Cholesterol10 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.
RE00156 June 10, 2009

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