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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.

 

"Sex is good, but not as good as fresh sweet corn."
-Garrison Keillor, American humorist

The refrigerator light goes on...

This is one of those recipes that wouldn't be possible without a non-stick pan and spray oil. The quesadillas that you get at Mexican restaurants are greasy because they use so much oil on the griddle (and no one is really paying attention to your arteries).

We've photographed every step in this recipe! See the photographic instructions for Corn Quesadillas.

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don't buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.


 

Corn Quesadillas



Servings = 2 | Serving size =1 quesadilla

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

Leftovers are sort of like cold pizza (an acquired taste).

1/2 tsp olive oil
1/4 poblano chili (seeded and diced)
1 ear corn (shave kernels from the cob)
2 green onions (sliced crosswise)
1/2 medium red bell pepper (seeded and julienned)
1/4 tsp ground cumin
1 tsp chili powder
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 cup water
2 Tbsp fresh cilantro leaves (chopped)
spray oil
4 corn tortillas
2 ounces reduced-fat Monterey jack cheese (shredded)

Heat the olive oil in a large skillet over medium heat and add the poblano. Cook for about 3 minutes until slightly soft.

Add the corn and increase the heat to medium-high. Cook the corn kernels, tossing frequently, until they begin to brown.

Add the green onions and red pepper and cook for about 3 minutes.

Add the cumin, chili powder, salt, pepper and cook for 2 minutes stirring continuously.

Add the water and cook for about 7 to 10 minutes. Stir occasionally.

When the water is evaporated, turn off the heat and add the cilantro. Toss until blended into the vegetable mixture.

Preheat a non-stick griddle or pan over medium-high heat.

After it is hot, spray lightly with oil and place 2 corn tortillas in the pan.

Top each tortilla with the 1/4 of the cheese and then 1/2 of the corn mixture. Top the corn mixture with the remaining cheese.

Place another tortilla on top of the corn and cheese, forming the quesadilla. Spray very lightly with oil.

Cook for about 5 minutes on each side, pressing down to allow the cheese to melt into the corn, holding the quesadilla together. Turn at least once.

Nutrition Facts

Serving size = 1 quesadilla

Servings = 2

.

Amount Per Serving

Calories 331 Calories from Fat 104
  % Daily Value
Total Fat 11g 18%
    Saturated Fat 4g 24%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 350mg 14%
Total Carbohydrates 44g 15%
    Dietary Fiber 7g 26%
    Sugars 5g  
Protein 15g  
Vitamin A 34% Vitamin C 169%
Calcium 28% Iron 24%
Vitamin K 41 mcg Potassium 604 mg
Magnesium 97 mg

 

 

 
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