This quick meal has great flavor. Use the Cherry Tomato Salsa for an extra flavor and low sodium meal. This recipe was originally published in Diabetes Forecast Magazine. It serves a lot of people, so there is definitely great dinner-party or leftover potential with this meal.
Remember, before embarking on any new culinary adventures to talk to your licensed healthcare practitioner or registered dietician. After all, you want your home cooking to fun and beneficial, so it’s important to know for certain whether a particular recipe fits your individual concerns.
Serves: 16
Serving size: 1/4 quesadilla
Prep time: 5 minutes
Cook time: 25 minute
Ingredients:
- Cooking spray
- 1 lb ground pork loin
- 2 tsp minced garlic
- Salt and pepper to taste
- 1/2 cup reduced-fat cheddar cheese
- 1/2 cup reduced-fat Monterey Jack cheese
- 4 scallions, thinly sliced
- 1 (4 oz) can chopped green chilies, drained
- 8 (6-inch) corn or whole-wheat flour tortillas
Garnishes:
- 1/2 cup nonfat sour cream or nonfat Greek-style yogurt
- 1/2 cup prepared Roasted Pepper and Cherry Tomato Salsa
Note: If using purchased salsa, sodium content will be much higher. Make sure to carefully check those labels.
Prep:
1. Spray a nonstick skillet with cooking spray.
2. Cook the ground pork and garlic for about 5 to 7 minutes until there are no traces of pink in the meat.
3. Drain any excess fat; season with salt and pepper to taste.
4. Combine the pork with the cheeses, scallions, and green chilies.
5. Spread the filling evenly over four tortillas.
6. Top with remaining tortillas to form a quesadilla and press lightly together.
7. Heat a nonstick pan over medium heat.
8. Lightly coat the pan with cooking spray.
9. Place the quesadilla in a pan and cook for 2 minutes on each side until lightly toasted.
10. Cut into wedges to serve. Serve with sour cream and salsa.
Nutrition Information
Exchanges/Choices
Calories: 85
Calories from Fat: 20
Total Fat: 2.5 g
Saturated Fat: 1.2 g
Trans Fat: 0 g
Cholesterol: 20 mg
Sodium: 95 mg (without added salt)
Total Carbohydrate: 7 g
Dietary Fiber: 1 g
Sugars: 1 g
Protein: 9 g