Craving a gooey, crispy and golden, melts-in-your-mouth quesadilla? Black beans, gooey reduced fat cheese, steamed zucchini, shredded cooked pork or thin lean slices of leftover steak and a side of salsa make these quesadillas leaner and lower in calories and also higher in fiber and protein. My family just raves about how filling these quesadillas are, plus they are not only great served as a main dish, but can also be served as an anytime appetizer or snack!

Servings: 8 (4 triangular portions)

You’ll need:

8 burrito size flour tortillas, low fat and at least 5 grams of fiber per serving
2 cups reduced fat Mexican cheese blend, shredded
1 cup cooked low-sodium seasoned black beans, drained
1 cup leftover shredded pork or thin slices of steak* (trimmed of any visible fat)
1/2 cup sliced and steamed zucchini, drained in colander
1/4 cup cooked diced yellow onions
2 cups favorite salsa
1/4 cup diced green chilies
Non-stick low calorie cooking spray
Fat free sour cream (optional)

Directions:
Heat large non-stick pan to medium.

Spray pan with non-stick cooking spray.

Place one tortilla in the pan.

Layer 1/8 cup of shredded Mexican cheese blend on half of tortilla.

Layer 1/8 cup black beans, 1 Tbsp. onions and 2 Tbsp. cooked zucchini and sprinkle on 1 Tbsp. diced green chilies.

Layer on another 1/8 cup shredded cheese over top of other half of tortilla.

Fold over the quesadilla.

Cook both sides until they’re a delectable golden brown.

Repeat steps two through eight, until all quesadillas are made, so keep warm in foil or oven.

Plate each quesadilla and cut into 4 triangular sections. Serve each 4 triangular portions with 1/4 cup side ramekin or small dish of your favorite salsa.

If you’d like, top each serving with a dollop of (optional) fat-free sour cream.

Enjoy!

Karen’s Note:  You might want to make sure the beans, onions and zucchini are heated in the microwave and drained of juices, before adding them to the quesadilla. This will definitely help the cheese melt faster. *You can also use turkey bacon or turkey sausage pieces in place of the meat for these great tasting quesadillas!

A quick, easy and low calorie dinner!

Servings: 6 – 8

Olive oil non-stick cooking spray
24 oz. lean ground turkey
1 med. onion, peeled and diced
1 Tbsp. minced garlic
1-1/2 tsp. table salt
1-1/2 tsp. ground black pepper
1 med. zucchini, quartered and sliced
1 med. squash, quartered and sliced
1 14 -15 oz. can diced tomatoes
2 tsp. dried basil
2 tsp. garlic powder
2 tsp. dried, ground oregano
3 heaping Tbsp. or 3 oz. tomato paste
1/2 cup Italian red wine*
1/2 cup tap water
1 pkg. whole wheat pasta (linguine or spaghetti) cooked according to package directions and kept warm.

Spray olive oil non-stick cooking spray in a very large skillet.

Add ground turkey, 1/2 tsp. salt and 1/2 tsp. black pepper, diced onions and minced garlic. Stir continually, over medium heat, until turkey is browned and cooked thoroughly, for about 10 -12 minutes. Drain meat mixture in colander and set aside.

Spray olive oil non-stick cooking spray again in used skillet. Add zucchini, squash, 1 tsp. each of dried basil, garlic powder and oregano and cook, while stirring, for 5 minutes.

Next, stir in the entire contents of the canned diced tomatoes, 3 oz. tomato paste, 1/2 cup each of red wine and tap water, the remainder of dried seasonings and 1 tsp. each of salt and pepper. Simmer over medium/low heat for 10 minutes.

Serve while hot over cooked whole wheat pasta.

Karen’s Note:  *I used Reunite Lambrusco red wine to add to the rich sweetness of this dish. Any favorite red wine can be used and also be chilled and served along with this Italian Turkey and Vegetable Skillet recipe. A great “filling food” by itself! Serve tonight as a healthy meal idea for your family and friends. To up the protein and lower the fiber just toss in can of drained chickpeas at the last 10 minutes of cooking time, instead of serving over cooked whole wheat pasta. Also, the red wine and seasonings can be adjusted to desired taste as well as cut in half to make 2-3 servings.

​Sometimes less is always more!

Servings: 10

You’ll need:
1 10 oz. package of frozen corn
1-1/2 to 1-3/4 cups Karen’s Favorite Salsa, freshly made or kept refrigerated
3/4 c. 2% reduced fat Mexican cheese, shredded
2 Tbsp. green onions, chopped
Baked corn tortilla chips
2 Tbsp. Fat free sour cream (optional)

Microwave frozen corn according to package directions and drain off liquid.

Combine corn with 1-1/2 cups of Karen’s salsa in a microwave-safe 9-inch pie plate or casserole dish. Cover with plastic wrap and vent. Microwave on HIGH for about 2 minutes, until bubbly by heating in microwave for 30 second additional intervals.

Sprinkle shredded Mexican cheese over corn mixture. Cover and let stand 5 minutes or heat on HIGH for 30 second intervals, until cheese melts.

Top Hot Mexican Dip with chopped green onions, 1/4 cup of Karen’s Favorite Salsa (1/8 cup served on both sides of the dish) and two Tbsp. (dollops) of (optional) fat free sour cream. Serve immediately with baked corn tortilla chips.

Karen’s Note: To up the fiber and/or protein of this dish…add one can of drained and heated black beans or heated grilled boneless/skinless chicken breast strips.