Quesadilla (2 servings)
2017-04-21
Ingredients: Lean
minced beef Fresh
tomatoes (skinless, seedless, chopped) Baked
beans Green
chili Yellow
bell peppers (chopped) Onions (chopped) Garlic (chopped) Low
fat cheese Tortilla | Serving: 6 oz 1 piece 3 tablespoon 1 piece 1/2 piece 1/2 piece 1/4 piece 1 piece 2 piece | o o o o o o o o o o | Seasonings: Salt Pepper Sauce: Fat
free/Low fat Plain
yogurt Cucumber Coriander | Serving: To
taste To
taste 200ml 8-10 pieces 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
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