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)
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
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)
16 g protein
39 g carbohydrates
11.5 g fat (5 g saturated)
23 mg cholesterol
553 mg sodium
450 mg calcium
1.2 mg iron
290 IU vitamin A
2 mg vitamin C
5 g fiber
Tags: breakfast , calcium-rich , dairy , grains , high-protein , lunch , nutrient-rich , snack , whole grain
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokesperson for the food, beverage and agriculture industry, Kim is passionate about blending great taste with good health in all her culinary creations.