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!
0 Comments
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. Servings: 8 You’ll need: 1/2 lb. shrimp, peeled and deveined 2 tsp. lime juice 2 tsp. cumin powder 1 tsp. garlic powder 1 tsp. paprika powder 1/8 tsp. Cayenne powder 1 tsp. chili powder 1 tsp. garlic, minced 2 Tbsp. canola oil 1/4 red bell pepper, seeded and sliced 1/2 medium onion, halved and sliced 1 pkg. of 8 fajita size flour tortillas 8 tsp. 2% low fat Mexican blend cheese, shredded 8 tsp. fat free or lite sour cream 2 cups seasoned black beans, heated Salsa (optional) Guacamole (optional) Put shrimp in a mixing bowl and stir in lime juice, garlic powder, paprika, Cayenne and 1 tsp. cumin. Cover bowl, put into refrigerator and marinate for at least 2-3 hours or until ready to cook. Heat canola oil in a large frying pan on medium/high heat. Stir in red bell pepper slices and saute, while stirring about 3-4 minutes. Next add onions and saute, while stirring, for about 3-4 minutes, until onions become transparent. Add minced garlic and stir for another minute. Add marinated shrimp to veggie mixture, another tsp. of cumin, chili powder and cook, stirring continually, until shrimp is fully cooked, for about 5 minutes. Serve immediately at the table with a 1/4 cup size serving of heated seasoned black beans, 1 tsp. of shredded Mexican blend cheese, 1 tsp. fat free or lite sour cream, and optional salsa and /or guacamole and of course a side of kept warm serving of Spanish Rice too! Enjoy this delicious main dish…now a family favorite for a nice “sit-down” dinner with your family or friends tonight! |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
All
Archives
June 2017
|