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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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Try these low cost vege quesadillas for a healthy, tasty lunch or dinner, so easy and quick to make in 15 minutes, high in calcium and fibre with an easy gluten free option.
1 To make tomato salsa, in a small bowl combine tomato, red onion, coriander and half of the lime juice. In another small bowl, combine remaining lime juice and avocado. Set both bowls aside.
2 In a medium bowl, place kidney beans and mash gently with a fork. Stir through spices and capsicum.
3 Spread one quarter of the bean mixture over half a tortilla. Top with one quarter of the cheese and baby spinach. Fold tortilla over to cover. Repeat with remaining tortillas.
4 Place a large non-stick frying pan over a medium heat. Place two folded tortillas in pan. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden and cheese has melted. Repeat with remaining two tortillas.
5 Cut each quesadilla into four wedges and divide among 4 plates. To serve, top with tomato salsa, mashed avocado and sour cream, with salad leaves tossed in vinaigrette on the side.
Make it gluten free: Use gluten-free tortillas (or wraps) and check ground spices and sour cream are gluten free.
Quesadillas can also be cooked in a sandwich press for 2 minutes or until golden and cheese has melted.
Calories 418 cal
Kilojoules 1750 kJ
Total fat 23 g
Saturated fat 7 g
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