Dietitian's Pick: Veggie Quesadillas
Serves: 4 (Serving size depends on each bariatric patient’s needs)
Time to make: 15 mins
Total cost: $15.40 / $3.85 per serve (at time of publication)
2 medium tomatoes, chopped
1 small red onion, finely chopped
1/2 bunch fresh coriander, finely chopped
juice of 1 lime
1 avocado, mashed
400g can no-added-salt red kidney beans, rinsed, drained
1 teaspoon Mexican chilli powder
1/2 red capsicum, finely chopped
4 large wholegrain tortillas
1/2 cup grated reduced-fat cheese
2 cups baby spinach
1/4 cup reduced-fat sour cream, to serve
4 cups mixed salad leaves, to serve
To make tomato salsa: Mix the tomato, red onion, coriander and half of the lime juice together in a small bowl. Set aside.
Stir in the remaining lime juice with the mashed avocado, and set both of the bowls aside.
Place red kidney beans in a medium bowl and mash gently with a fork. Stir through chilli powder and red capsicum.
Spread one-quarter of the bean mixture over half of a tortilla. Top with one-quarter of the grated cheese and 1/2 cup of baby spinach. Fold the tortilla over to cover. Repeat process with remaining tortillas.
Place a large non-stick frying pan over medium heat. Place 2 folded tortillas in a pan. Put a plate over the top to weigh down. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden. Repeat with the remaining 2 tortillas.
Cut each veggie quesadilla into 4 wedges and top with tomato salsa, mashed avocado and a dollop of sour cream. Serve with mixed salad leaves.
Nutritional information (per serve)
Total fat 19.9g
Saturated fat 6.5g
Dietary fibre 13.8g