Recipe of the month
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Mushroom Quesadillas
Serves 6; 2 wedges per serving
What makes these finger foods so easy to make? You just saute a few ingredients, assemble the quesadillas, and bake them in the oven. Team them with low-sodium salsa.
- Vegetable oil spray
- 8 ounces sliced fresh mushrooms
- 1/2 medium onion, thinly sliced and separated into rings
- 1 teaspoon bottled minced garlic
- 3 tablespoons chopped fresh cilantro
- 3 8-inch whole-wheat flour tortillas
- 6 tablespoons shredded low-fat Monterey Jack cheese with jalapeño peppers or low-fat Cheddar cheese
Preheat oven to 350°F.
Spray a large skillet with vegetable oil spray. Cook mushrooms, onion, and garlic in skillet over medium heat until onion is tender, about 5 to 7 minutes. Stir in cilantro and remove from heat.
Arrange one-third of the mushroom mixture on half of one tortilla. Sprinkle with 2 tablespoons of the cheese. Fold the other half of the tortilla over cheese. Place on a baking sheet. Repeat with remaining ingredients to make 3 quesadillas total.
Bake quesadillas about 5 minutes or until filling is hot and cheese melts. Cut each quesadilla into 4 wedges.
Serve warm - with salsa, if desired.
Nutrition Analysis (per serving): 79 Calories; 1.0 g Total Fat; 0.5 g Saturated Fat;
0.0 g Trans Fat; 0 g Polyunsaturated Fat; 0 g Monounsaturated Fat; 2 mg Cholestrol;
0 mg Sodium; 17 g Carbohydrates; 2 g Fiber; 1 g Sugar; 5 g Protein
Source: American Heart Association Cookbook
"Many reduced-fat cheeses are widely available, including Cheddar and Monterey Jack . While they don't taste exactly the same and may have different cooking characteristics, they are viable alternatives to higher fat cheese. Most reduced fat cheeses have about 6 grams of fat, with 4 grams of saturated fat. Another tip: Don't overindulge. Instead of making it the focal point of your dish, just sprinkle a bit to accentuate the flavor."
- Whitney Bundy, registered dietitian and Director of the Backus Food and Nutrition Department