Quickie Quesadillas

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Quickie Quesadillas
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These delicious quesadillas are filling and very quick to make.


Yields: Serves 4

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Ingredients

1 cup hummus or black bean dip (see recipes)

8 wheat or corn tortillas

1/2 cup chopped green onions

1/2 - 1 cup salsa


PER SERVING: 135 calories; 2.7 g fat; 0.4 g saturated fat; 18.1% calories from fat; 0 mg cholesterol; 5.5 g protein; 24 g carbohydrates; 2.3 g sugar; 4.4 g fiber; 164 mg sodium; 57 mg calcium; 1.8 mg iron; 26 mg vitamin C; 351 mcg beta carotene; 0.7 mg vitamin E


Preparation

Pre-heat a skillet over medium-low heat. Add a tortilla and cook on both sides until crispy.

Slice the green onions.

Place the cooked tortilla on your cutting board. While you're assembling the quesadilla, put another tortilla to the skillet. Spread 1/4 cup of the hummus or black bean dip on the warm tortilla. Sprinkle on some salsa. Top with green onions.

Top with a warm tortilla. Place the quesadilla back in the skillet and warm.

Slice the quesadilla into as many pieces as you like.

Additional Tips

Other toppings may include: Low-Fat Guacamole, Mango Salsa or shredded non-dairy cheese

Take a quesadilla to work, school or on a trip wrapped flat in foil.

The Cancer Project

Visit The Physicians Committee website for more delicious Food For Life recipes.




The Cancer Survivor's Guide:
Foods That Help you Fight Back
is available at Amazon.com

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