Quesadillas are a quick and easy lunch option that kids and adults enjoy. Serve them with the cilantro yogurt dip to make your meal even more festive and healthy. Make a salad of fresh in-season fruits for dessert.
Recipe adapted from www.foodhero.org
The beans in this quesadilla are a great source of filling lean protein and dietary fiber. Corn tortillas are also a great fiber-full whole grain choice. The cilantro yogurt dip adds more flavor, protein, and calcium without adding excess calories. This meal is a great way to follow the DASH diet guidelines.
1 cup beans, black or pinto
2 Tablespoons cilantro, chopped
½ bell pepper, finely chopped
½ cup corn kernels
1 cup low-fat shredded cheese
6 soft corn tortillas
1 medium carrot, shredded
½ jalapeno pepper, finely minced (optional)
CILANTRO YOGURT DIP
1 cup plain non-fat yogurt
2 Tablespoons cilantro, finely chopped
Juice from ½ of a lime
Preheat large skillet over low heat.
Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots, and peppers between the tortillas. Cover each with a second tortilla.
Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is slightly golden, about 3 minutes.
Flip and cook other side until golden, about 1 minute.
In a small bowl mix together the nonfat yogurt, cilantro and lime juice.
Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per person with about ¼ cup of the dip.
Refrigerate leftovers within 2 hours.
Serving size: 3 wedges
Per serving: 240 calories, 2 g total fat, 0 g saturated fat, 42 g carbohydrates, 17 g protein, 433 mg sodium, 294 mg potassium, 9 mg magnesium, 388 mg calcium