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Pear and Cheese Quesadillas

Filled with fiber, calcium and protein, quesadillas are a snap to make anytime. Leave the skin on the pear for more nutrients and fiber. Any pear variety works great -- Bosc, Bartlett and Anjou. Try different varieties of cheese, too. Just make sure it’s reduced fat so saturated fat is kept under control.

Makes 1 quesadilla (2 servings, half a quesadilla per serving)

Ingredients
2 whole-wheat or multigrain flour tortillas (8 inches)
4 tablespoons apple butter
¾ cup reduced-fat shredded Monterey Jack Colby blend cheese
¾ cup finely diced pear

Directions
1. Coat a large skillet with cooking spray and preheat over medium heat.

2. Divide apple butter between tortillas and spread almost to edge.

3. Divide cheese and diced pears between tortillas, placing ingredients only on half of the tortilla. Fold each tortilla in half to completely enclose filling.

4. Heat in skillet for 2 to 4 minutes on each side, or until tortilla is browned.

Nutrition information (per serving):
Calories: 325
Protein: 16g (20%)
Carbohydrates: 39g (48%)
Fat: 11.5g (32%)
Saturated Fat: 5g (14%)
Cholesterol: 23g
Sodium: 553mg
Calcium: 450mg
Iron: 1.2mg
Vitamin A: 290 IU
Vitamin C: 2mg
Fiber: 5g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

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