Quesadilla (2 servings)

 

 Ingredients: Serving: Seasonings:  Serving:

 

Lean minced beef 

6 oz

Salt

To taste

Fresh tomatoes (skinless, seedless, chopped)

1 piece

Pepper 

To taste

Baked beans

3 tablespoon

Green chili

1 piece

Yellow bell peppers (chopped)

1/2 piece

Sauce:

Onions (chopped)

1/2 piece

Fat free/Low fat 200ml

Garlic (chopped)

1/4 piece

Plain yogurt

Low fat cheese

1 piece

Cucumber 8-10   pieces
Tortilla 2 piece Coriander Small amount

 

Method:

  1. Heat 2 teaspoon of oil in an non-stick frying pan, add onions and fry for 2-3 minutes until soft.
  2. Add minced garlic and chopped bell peppers.
  3. Add minced beef and sprinkle salt and pepper.
  4. Add chopped tomatoes, green chili and baked beans and cook for 5-10minutes and add 1-2 tablespoon of water. Cook until minced meat is through.
  5. For the sauce: Chop the cucumber and coriander and mix with yoghurt in a blender.
  6. Heat and place 1 tortilla in a pan.
  7. Heat another piece of tortilla in another pan and place 1 piece of low fat cheese on top and spread the cooked minced beef on top and place (6) on top.
  8. Place tortilla on to plate and cut 1/6 served with yoghurt sauce.

 

Portion exchange (1 serving)

Carbohydrate      2 portions

Protein                 3 portions

Vegetable            1/2 portion

Fat                       1 portion

 

Acknowledgement:

Recipe provided by:  Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK