Issue Date: May 5, 2002
More Quesadilla filling variations
BBQ Chicken With Cheddar and Corn
Prep time: 15 minutes
1 cup (3 ounces) shredded sharp cheddar cheese
1 cup shredded roasted chicken (a roasted chicken from the supermarket yields 3 1/2 to
4 cups of meat; save leftovers for another meal)
3 Tbs. of your favorite barbecue sauce
1/2 cup frozen corn, thawed
2 scallions, thinly sliced
Combine chicken and sauce. Fill and cook as directed.
Per serving: 262 calories, 13g protein, 24g carbohydrates, 12g fat (5g saturated), 1g fiber, 489mg sodium.
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Broiled Zucchini With Green Chilies and String Cheese
Prep time: 20 minutes
4 ounces string cheese (or mozzarella), pulled into shreds
1 large zucchini (about 8 ounces), cut into rounds
1 can (4 ounces) chopped green chilies, drained
Dried basil for sprinkling
Sour cream lime dip (1/2 cup low-fat sour cream mixed with a few tsps. fresh lime juice and salt to taste)
Toss zucchini with a little oil and salt and pepper to taste. Broil as close to the broiler element as possible until spotty brown on both sides, about 8 minutes in all. Combine with cheese and chilies. Mix dip and set aside. Fill and cook as directed. Serve with dip.
Per serving: 209 calories, 8g protein, 21g carbohydrates, 10g fat (3g saturated), 1g fiber, 376mg sodium.
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Shrimp With Feta and Scallions
Prep time: 20 minutes
1 cup (4 ounces) feta cheese, crumbled
8 ounces cooked and peeled shrimp, halved lengthwise and patted dry
4 scallions, both green and white parts, thinly sliced
Dried oregano for sprinkling
Per serving: 224 calories, 14g protein, 21g carbohydrates, 9g fat (3g saturated), 1g fiber, 464mg sodium.
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Goat Cheese With Olives and Red Onion
Prep time: 15 minutes
4 ounces mild goat cheese
1/2 cup pitted kalamata olives, coarsely chopped
1/2 medium red onion, thinly sliced
Dried thyme leaves for sprinkling
Per serving: 240 calories, 7g protein, 23g carbohydrates, 13g fat (5g saturated), 1g fiber, 468mg sodium.
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Sliced Apple With Swiss Cheese and Walnuts
Prep time: 10 minutes
1 cup (4 ounces) grated Swiss cheese
1/2 firm, crisp apple, cored and thinly sliced
1/4 cup toasted walnuts
Per serving: 245 calories, 9g protein, 23g carbohydrates, 13g fat
(4g saturated), 1g fiber, 216mg sodium.
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Crab With Cream Cheese and Scallions
Prep time: 10 minutes
3/4 cup cream cheese, flavored with 1/4 tsp. finely grated lemon zest, 1/4 tsp. Maryland-style seafood seasoning (such as Old Bay) and
1/4 tsp. Tabasco sauce
1 cup crab meat, picked over to remove any shell
4 scallions, thinly sliced
Per serving: 262 calories, 10g protein, 21g carbohydrates, 15g fat (7g saturated), 1g fiber, 353mg sodium.
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Smoked Turkey and Brie With Dried Cranberries
Prep time: 10 minutes
8 ounces brie cheese, rind cut off
5 ounces smoked turkey breast, thinly sliced
1/2 cup dried cranberries
Per serving: 312 calories, 15g protein, 27g carbohydrates, 15g fat (7g saturated), 1g fiber, 688mg sodium.
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Bacon Filling with Chive-Onion Cream Cheese
Prep time: 15 minutes
3/4 cup chive-onion-flavored cream cheese (light or regular)
8 slices bacon, cooked until crisp, drained on paper towels, then crumbled
Feel free to substitute other flavored cream cheeses. Serve these quesadillas with some chopped fresh tomatoes that have been sprinkled with salt.
Per serving: calories, g protein, g carbohydrates, g fat
(g saturated), g fiber, mg sodium.
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Corned Beef Filling with Sauerkraut and Swiss Cheese
Prep time: 5 minutes
1 cup shredded Swiss cheese
5 ounces thinly sliced corned beef
1/2 cup drained sauerkraut
Per serving: calories, g protein, g carbohydrates, g fat (g saturated), g fiber, mg sodium.
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Orange-Chocolate Ricotta Filling
Prep time: 10 minutes
1 1/4 cups ricotta cheese
3 Tbs. confectioner's sugar
1/4 cup miniature chocolate chips
1/4 tsp. grated orange zest (rind)
1/4 tsp. vanilla extract
Mix all ingredients together before spreading on tortilla as directed. Think of these dessert quesadillas as a Mexican cannoli!
Per serving: calories, g protein, g carbohydrates, g fat (g saturated), g fiber, mg sodium.
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