Want to make a four-serving meal? Just multiply all the ingredients by
four or however many you want to make. Better yet, get your kids to do
the math. Who knew that multiplying would come in so handy?
Quickie Quesadillas for One
Kid Friendly
This is great teenager food. Teach your kids how to make them and they can be whipping up weekend lunches in no time.
1 large trans fat free soft 100% whole wheat or whole grain tortilla
1/2 cup (125 mL) Family-Style Meatless Chili
1 tbsp (30 mL) grated light Monterey Jack Cheese or cheese of choice
1 tbsp (30 mL) fresh deli salsa- mild, medium or hot
1 tbsp (15 mL) chopped fresh cilantro, optional
1 tbsp (15 mL) light sour cream, optional
If you are making more than one – Preheat oven to warm.
Heat a large frying pan over medium/low heat.
Place tortilla in frying pan.
Spoon out chili over half of the tortilla.
Sprinkle with cheese. Fold tortilla in half. Press down gently.
Fry till cheese is melted and the tortilla is golden brown on one side. Carefully flip over and fry on the other side until golden brown.
Remove from pan. Cut in half. Serve with salsa, cilantro and sour cream.
Each serving contains
355 Calories, 9.2 Total Fat, 2.2 g Sat Fat, 0 g Trans Fat, 604 mg Sodium, 55.5 g Carbs, 9 g Fiber, 4.8 g Sugar, 15 g Protein
Diabetes Food Choice Values Per Serving
3 Carbohydrates, 1 Meat and Alternative, 1 Fat
Courtesy Mairlyn Smith
http://www.mairlynsmith.com/