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The Best Years in Life
Healthy Recipes
Fast and simple meal preparation doesn't mean that
you have to sacrifice nutrition. Corn,
red bell pepper and fresh cilantro are
colorful additions to this recipe
that also provide important vitamins,
minerals and cancer-fighting
phytochemicals. The spicy jalapeños and
red onions add a bit of heat to the
Mexican-inspired dish, making it the
perfect meal for a warm summer night or
to warm a cool winter night.
Ingredients:
2 cups corn kernels (fresh or frozen)
1 small red bell pepper, finely chopped
1/2 small red onion, finely chopped
1/4 cup chopped cilantro leaves
1 small jalapeno, seeded and minced
Freshly ground pepper and sea salt, to taste
1 Tbsp. fresh lime juice
2 (13 inch) whole-wheat tortillas
1 (15 oz.) can pinto beans, rinsed, drained and mashed
3/4 cup shredded reduced-fat Monterey Jack cheese
Reduced-fat sour cream (optional)**For a healthier sour cream substitute you can make at home, see:
(As always, for
the very healthiest versions of any recipe
choose organic content as much as possible.).
Instructions:
To make the salsa, combine the corn, red pepper, onion, cilantro, jalapeno, sea salt and pepper in a bowl. Mix in the lime juice and set aside.
Coat a large skillet lightly with a healthy oil, such as olive oil. Set it over medium-high heat. When the pan is very hot, add a tortilla. Heat the tortilla for about 30 seconds. Cover half of the tortilla with half of the beans and cheese and a small handful of the salsa. Fold the empty side over the filling. Cook for 1-2 minutes on each side until golden brown and cheese is melted. Repeat for the second tortilla.
To serve, cut each quesadilla in half. Place 1 half on each of 4 plates. Top with a quarter of the salsa and sour cream (if using). Serve immediately.
Makes 4 servings.
Per serving:
350
calories, 6 g total fat (3 g saturated
fat), 57 g carbohydrate,
19 g protein, 11 g dietary fiber, 410 mg
sodium
To see even more healthy recipes, click
HERE.
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