by Susan Arruda
YIELD: 1 Serving
1 tsp. extra virgin olive oil or avocado oil
Tortilla (we used Dempster’s Whole Grains/Asian grains large tortilla – 61 g serving size)
Tzatziki or salsa, Greek yogurt, guacamole (mashed ripe avocado, in a pinch), light cream cheese, light sour cream is another traditional option.
¼ cup meat of your choice (pre-cooked organic extra lean ground beef, chicken, or turkey)
or firm tofu for a vegetarian option
¼ cup vegetables (mushrooms, zucchini, onions, red & green pepper, eggplant, etc.)
¼ cup chopped lettuce or spinach
½ tomato, chopped
Cheese, shredded – of choice (cheddar is the classic choice for quesadillas) – We used low fat cheddar, approx. 2 tbsp.
Optional: Extra salsa and Greek yogurt on the side for dipping
COOKING METHODS can include stovetop/frying pan, oven, and grill (such as the George Foreman Grill)
PREPARATION for Stovetop Method:
Prepare all ingredients (pre-cook meat, if used) and chop vegetables of choice.
Use a frying pan that is similar to the size tortilla used. Heat the oil on medium heat.
Place the tortilla in the pan. Heat to slightly brown the tortilla on one side (60-90 sec. approx.), and then flip onto other side.
Spread half the tortilla lightly with spread of choice (1-2 tbsp., approx.)
Sprinkle with chopped vegetables and remaining toppings (don’t overfill; leave ½ inch from edge clear of toppings) and cook for approx. 60-90 sec.
Fold the uncovered portion of the tortilla over the toppings and press down slightly with spatula.
Carefully flip the tortilla over and cook for another 60-90 seconds.
Remove from pan onto a serving dish, using the spatula, and serve.
Nutrition info. below Includes tzatziki for tortilla spread, extra lean ground beef, mixed vegetables as the optional choices.