

Sardine quesadilla
Ingredients
- ½ x 106g can sardines in tomato sauce
- 1 spring onion, finely chopped
- ½ x 400g can mixed beans, drained, rinsed
- 1 medium tomato, chopped
- spray oil
- 1 flour tortilla, white or wholemeal
- 3 tablespoons grated mozzarella cheese
- crispy lettuce leaves
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Instructions
1 Place sardines in a bowl with onion, beans and tomato. Mix together.
2 Spray a non-stick pan with oil. Add tortilla and leave to warm in the pan for a few seconds. Flip.
3 Add sardines and bean mix to one half of the tortilla. Scatter over cheese.
4 Fold the uncovered tortilla half over and cook for 1 1/2 minutes or until cheese has melted. Transfer to a plate. Cut in 3 and serve with lettuce.
Variations
Make it meat free: Omit sardines and use the full can of mixed beans instead.
HFG tip
- Canned mixed beans are a good choice to add to pasta salads for portable meals.
- NOTE: This meal is not suitable for those following a low-sodium diet.
Nutrition Info (per serve)
-
Calories 507 cal
-
Kilojoules 2120 kJ
-
Protein 30 g
-
Total fat 23 g
-
Saturated fat 6 g
-
Carbohydrates 45 g
-
Sugar 10 g
-
Dietary fibre 12 g
-
Sodium 1280 mg
-
Calcium 530 mg
-
Iron 7 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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