Tortillas: Important Ingredients of Quickie Quesadillas

Tortillas: Important Ingredients of Quickie Quesadillas

Creative Commons License photo credit: Paul David Gibson

During any big game, such as the NHL (National Hockey League) game or the NFL (National Football League) game, you need a healthful snack to munch on.

Physicians Committee for Responsible Medicine (PCRM)  gives us a great recipe  “Quickie Quesadillas” which makes an absolutely delicious meal or snack.

Quickie Quesadillas

Directions
Makes 8 servings

1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers
3 teaspoons lemon juice
1 tablespoon tahini (sesame seed butter)
1 garlic clove, peeled
1/4 teaspoon ground cumin
8 corn tortillas
1/2 cup chopped green onions
1/2 cup chopped tomatoes
1/2-1 cup salsa

Place garbanzo beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth, 1 to 2 minutes.

Spread a tortilla with 2 to 3 tablespoons of garbanzo mixture and place in a large nonstick skillet over medium heat. Sprinkle with onions, tomatoes, and salsa.

Top with a second tortilla and cook until bottom tortilla is warm and soft, 2 to 3 minutes. Turn and cook second side for another minute. Remove from pan and cut in half. Repeat with remaining tortillas.

Nutrition Information
Per 1/2 quesadilla:

135 calories
2.7 g fat
0.4 g saturated fat:
18.1% calories from fat
0 mg cholesterol
5.5 g protein
24 g carbohydrate
2.3 g sugar
4.4 g fiber
164 mg sodium
57 mg calcium
1.8 mg iron
26 mg vitamin C
351 mcg beta-carotene
0.7 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor Physicians Committee for Responsible Medicine (PCRM) recipes to suit your individual dietary needs.

Contact Info:
Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400
Washington, DC 20016

Phone: 202-686-2210
E-mail: info@pcrm.org

Happy Healthy Eating!

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