Cooking Done Light

This easy and light quesadilla recipe makes a great lunch, appetizer, light dinner, or afternoon snack. You can easily make these to suit your mood – try substituting or adding sauteed sliced mushrooms, chopped red and green peppers, onions, rinsed and drained canned beans, and even diced cooked chicken. You can also change the cheese used to whatever you like best (or happen to have on hand!). These are a favorite among kids (just remember to omit the jalapenos!) – and it’s a great way to sneak extra vegetables into their diet without them complaining about “the green stuff” on their plate!! Try them as a fast and easy party appetizer too – you can make several different kinds (try spinach or sundried tomato tortillas for a really colorful, impressive presentation) – and let your guests try them all!

8 whole wheat tortillas

2 cups shredded reduced fat Monterey Jack cheese

1 jar low sodium salsa, drained of it’s liquid

1/2 cup avocado, cut into chunks (optional)

2 tablespoons diced jalapenos (optional)

2 tablespoons fresh cilantro

1 tablespoon lime juice

1(10 ounce) package frozen chopped spinach, thawed and squeezed dry (or 1 bag (10 ounces) fresh spinach – steamed or sauteed)

Place the avocado, and lime juice in a medium sized bowl and mash together well with a fork; stir in the drained salsa. Place 4 tortillas on your work space and set the other aside. Divide the avocado mixture evenly between the tortillas and spread it out, leaving 1/8 to 1/4 inch all around the edge. Divide the spinach between the 4 tortillas and layer that over the avocado mixture. Do the same with the cheese, layering that over the spinach. Finish by sprinkling the top of each with the chopped jalapenos, and the cilantro. Top each with one of the remaining tortillas.

Spray a large skillet or frying pan with nonstick cooking spray and place over medium heat. Cook one quesadilla at a time, for about 2-3 minutes per side (or until cheese melts and tortillas are slightly crisp and golden brown). Transfer to a cutting board or pizza pan, cut into wedges and serve warm.

226 calories, 7 g total fat, 2 g saturated fat, 0 g trans fat, 19 g carbohydrates, 11 g fiber, 0 g added sugar, 14 g protein, 106 mg sodium, 16 mg cholesterol

NOTE: If preparing a large number of quesadillas – you can arrange them on a baking sheet, spray the tops directly with the cooking spray and broil them in the oven (still turning them once) until the cheese melts and they are golden brown. Just be sure to keep an eye on them so that they don’t burn.