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)


Ingredients

  • 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


Instructions


Step 1


To make tomato salsa: Mix the tomato, red onion, coriander and half of the lime juice together in a small bowl. Set aside.


Step 2


Stir in the remaining lime juice with the mashed avocado, and set both of the bowls aside.


Step 3


Place red kidney beans in a medium bowl and mash gently with a fork. Stir through chilli powder and red capsicum.


Step 4


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.


Step 5


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.


Step 6


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)


Kilojoules 2,123kJ

Calories 508cal

Protein 20.9g

Total fat 19.9g

Saturated fat 6.5g

Carbohydrates 53g

Sugars 12.8g

Dietary fibre 13.8g

Sodium 717mg

Calcium 292mg

Iron 5mg


Source: healthyfoodguide.com.au

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