This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"The two biggest sellers in bookstores are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it."
-Andy Rooney, Famous grouch
When I create recipes for posting to the website I always assume that you might not be able to get certain products. This Quesadilla is a good example. The Nutrition Facts assumes that you will use 8 inch flour tortillas because they are the most common. I use the 6 inch and I also look for the low-fat versions. In this recipe just that simple choice will save you about 100 calories per serving.
These quesadillas can be made using almost any fish or shellfish. I like to use a firmer fish like halibut or grouper, however. They are even great made on the grill outside during the summer. Since you can pre-make them to the point of putting the filling in the tortillas, they are perfect for outdoor weekend barbecue.
Servings: 2 | Serving size: 1 quesadilla
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
|1 small||red onion (diced)|
|1 small||tomato (seeded and diced)|
|1/4 cup||cilantro leaves|
|1 tsp||olive oil|
|1/2 cup||red bell pepper (diced)|
|6 ounces||large shrimp (peeled and deveined)|
|1/4 tsp||ground cumin|
|1/8 tsp||chili powder|
|1/8 tsp||cayenne pepper|
|ground black pepper (to taste)|
|4||flour tortillas (look for the low-fat variety)|
|spray olive oil|
|2 ounces||reduced fat Monterey jack cheese (shredded)|
Combine 1/4 cup of the red onion with the tomato in a small bowl. Add the juice of one half lime.
Mince 1/2 of the cilantro and add to the tomato mixture. Toss well and chill.
In a medium skillet, heat the olive oil over medium-high heat and add the remaining red onion and the red bell pepper. Toss and cook for about one minute. Add the shrimp, cumin, chili powder, cayenne pepper and freshly ground black pepper to taste.
Cook for about 4 - 5 minutes, stirring frequently, until the shrimp turns pink and is slightly firm. Remove from the heat.
When you are ready to assemble, preheat the oven to broil. Heat a very large oven proof skillet over high heat. Lightly coat the bottom of the pan with spray oil. When the oil just begins to smoke, place two tortillas in the bottom of the pan and top with the shrimp mixture.
Top the shrimp mixture with half of the cheese for each quesadilla. Spread the remaining cilantro leaves on top of the cheese and place a tortilla on top of each quesadilla.
Lightly spray the tops of each with oil and place under the broiler. Watch these closely, and as the tops begin to brown, remove from the oven and turn once. Return to the oven and broil for about ten minutes more, until the quesadilla is lightly browned.
Place on a plate and top each with half of the tomato mixture and slices of avocado.
Serving size: 1 quesadilla
Amount Per Serving
|Calories 595||Calories from Fat 190|
|% Daily Value|
|Total Fat 22g||33%|
|Saturated Fat 6g||30%|
|Monounsaturated Fat 10g|
|Trans Fat g|
|Total Carbohydrates 66g||22%|
|Dietary Fiber 5g||20%|
|Vitamin A 43%||Vitamin C 120%|
|Calcium 47%||Iron 28%|
|Vitamin K 22 mcg||Potassium 668 mg|
|Magnesium 68 mg|