By Brandon McDearis

The quesadilla has become almost as traditional now as the sandwich was 50 years ago in America. Much like sandwiches, quesadillas can be made with a variety of ingredients, either healthy or unhealthy. There is no limit to what you can stuff inside a quesadilla, however, when done right, this Mexican original can make for a pretty nutritious meal. 

 

This month’s recipe is great for almost any time of the day. It is light enough for lunch, but hearty enough for dinner (or vice versa, depending on when you prefer your heaviest meal). These quesadillas with mango salsa are also sure to impress guests if you serve them as an appetizer at dinner or cocktail parties. The fact that they are one of the more pleasant ways to get in a serving of vegetables and beans is an added bonus. About half of a quesadilla is one serving, but you can eat a whole one, along with a salad, and still be in a reasonable range of calorie consumption for one meal. If you are like me, you will probably not stop at one!

Quesadillas:

  • 1 yellow onion, sliced
  • 1 red pepper, sliced
  • 1 zucchini, seeds removed and sliced thinly
  • 1 yellow squash, seeds removed and sliced thinly
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • 1 whole tomato, seeds removed and diced
  • 5 scallions, sliced thinly
  • 1/4 cup chopped cilantro
  • 1 can organic black beans, drained and rinsed
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne
  • 10 medium-size whole-wheat tortillas
  • 1 1/2 cups shredded, low-fat Monterey Jack cheese

Mango Salsa

  • 1 mango, medium diced
  • 1/4 red onion, finely diced
  • 1/4 red pepper, finely diced
  • 2 scallions, sliced thinly
  • 1 tablespoon cilantro
  • juice from 1 lime
  • 1 tablespoon olive oil
  • 1 tablespoon honey or agave 
  • 1/8 teaspoon cayenne
  • salt and pepper to taste

Preparation:

  1. Prepare salsa first by simply prepping and mixing all ingredients. The flavors work best together when prepared at least an hour before serving.
  2. Toss the first 4 sliced vegetables and garlic, olive oil and salt and pepper in a bowl. Place on a sheet pan and cook at 400 degrees for about 10-15 minutes, until soft and starting to brown. 
  3. Remove from oven and mix with tomato, black beans, cumin and cayenne. Sprinkle cheese on one side of tortilla, followed by a bit of the veg-and-bean mixture over top, sprinkle a bit more cheese on top of that, fold over, and continue assembling each quesadilla in the same manner.
  4. Heat a nonstick pan to medium heat. Cook both sides of quesadillas until brown (use a little oil or pan-spray if necessary).  
  5. Slice into 4 and serve salsa over top.

Nutrition Facts:

Calories: 226 / Fat: 6g / Saturated Fat: 2 / Carbohydrates: 38 / Fiber: 8 / Protein: 7


Salsa Accompaniments

 

Salsa has been made since the days of the Incas and other ancient civilizations throughout Central and South America. Europeans discovered salsa recipes in the 1500s in the New World and it was the Spanish conquistadors who first found these sauces in Mexican village markets. According to www.mexicanfoodrecipes.org, the Aztecs were awaiting the conquistadors with boiling pots of tomatoes, onions and chilies, with the idea of serving up the Spanish as the main course!  While accompaniments have changed dramatically since the 16th century, salsa’s basic ingredients remain the same: tomatillos or tomatoes, chilies, onions, seasonings and sweet bell peppers. Rather than Spanish conquistadors, we recommend eating salsa with tortilla chips.


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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.