Looking for a healthy alternative that's quick and easy to make? This meal, popular in Mexico, is a fresh meal or snack that can be packed with healthy nutrients and proteins. This recipe cooks the quesadillas in a healthier way by baking them instead of putting them in a pan or griddle. Here is the recipe to make it yourself:
Makes: 6 Servings Prep time: 20 minutes Cook time: 15 minutes 2 1/4 cups Spinach, frozen, chopped (2 1/4 cups thawed and drained yields 1 1/2 cups) 1 cup Dark red kidney beans, canned, no salt added, drained and rinsed or kidney beans, dry, cooked 1 teaspoon Garlic powder 1/2 teaspoon Onion powder 1/4 teaspoon Chili powder 4 Whole-grain tortillas, 8" (at least 51 gm each) 1 1/2 cups Mozzarella cheese, low-fat, shredded Nonstick cooking spray DIRECTIONS1. Thaw, drain, and squeeze excess liquid from spinach. Yields: 1 1/2 cups (7 1/2 oz.) 2. Preheat oven to 350 °F. 3. Place kidney beans in a small microwavable bowl. 4. Add garlic powder, onion powder, and chili powder. 5. Lightly mash beans by squeezing using gloved hands (at least 50% of the beans should appear whole). Be careful not to over-mash beans. 6. Heat in microwave for 1 minute. Stir with a spoon. 7. Prepare quesadillas: a. Place half of the tortillas on a baking sheet. Spread 3/4 cup of spinach on each tortilla. Top each with 3/8 cup of bean mixture and 3/4 cup of cheese. b. Place remaining tortillas on top. c. Spray outside of filled quesadillas with nonstick cooking spray. 8. Bake for 15 minutes. Heat quesadillas to an internal temperature of 140 °F or higher for at least 15 seconds. 9. Cut each quesadilla into 6 wedges. 10. Serve 2 wedges or 1/3 quesadilla. Optional: Serve with sliced or mashed avocado, cilantro or salsa. Critical Control Point: Hold at 140 °F or higher. Let us know how you liked these tasty quesadillas by commenting on this post! References: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/quick-quesadilla
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AuthorAmanda Price- blogger, traveller, fitness enthusiast Archives
August 2018
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