Creamy Avocado Quesadillas
Ripe avocado and reduced-fat cheese add a creamy taste to this flat-belly quesadilla. The recipe calls for protein-packed garbanzo beans, which you may know as chickpeas or ceci beans. If you want to dip these tortillas, don’t reach for the sour cream. Instead, use plain nonfat Greek yogurt.
Prep time: 10 minutes
Cook time: 15 minutes
Yield: 4 servings
1 teaspoon olive oil
1/2 green bell pepper, diced
1/2 small red onion, diced
1/4 cup shredded carrots
1/2 cup sliced baby bella (portabella) mushrooms
1/16 teaspoon kosher salt
1/8 teaspoon paprika
1 cup reduced-sodium canned garbanzo beans, rinsed and drained
1 cup reduced-fat jalapeño cheddar cheese, shredded
1 avocado, diced
Four 8-inch whole-wheat tortillas
In a nonstick skillet, preferably heavy cast iron, heat the olive oil over medium heat.
Sauté the peppers, onions, carrots, and mushrooms until tender; season with salt and paprika.
Add the garbanzo beans and cook until warmed; then remove the vegetables from the skillet and set aside.
Place a tortilla in the skillet, and flip after 1 minute.
Sprinkle 1/4 cup of the cheese and 1/4 of the avocado onto the tortilla. When the cheese begins to melt, top with 1/4 of the vegetable mixture and fold the tortilla in half, pressing down with a spatula to secure together.
Heat 1 to 2 more minutes, flipping if necessary, until the tortilla is crispy and evenly browned.
Remove from the heat, slice into three even triangles, and serve warm.
Repeat Steps 4 through 7 for the remaining tortillas.
Per serving: Calories 289 (From Fat 108); Fat 12g (Saturated 3g); Cholesterol 6mg; Sodium 414mg; Carbohydrate 34g (Dietary Fiber 9g); Protein 15g.