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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"The two biggest sellers in bookstores are the cookbooks and the diet books. The cookbooks tell you how to prepare the food and the diet books tell you how not to eat any of it."
-Andy Rooney, Famous grouch

The refrigerator light goes on...

When I create recipes for posting to the website I always assume that you might not be able to get certain products. This Quesadilla is a good example. The Nutrition Facts assumes that you will use 8 inch flour tortillas because they are the most common. I use the 6 inch and I also look for the low-fat versions. In this recipe just that simple choice will save you about 100 calories per serving.

These quesadillas can be made using almost any fish or shellfish. I like to use a firmer fish like halibut or grouper, however. They are even great made on the grill outside during the summer. Since you can pre-make them to the point of putting the filling in the tortillas, they are perfect for outdoor weekend barbecue.

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don't buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.


 

Shrimp Quesadillas



Servings = 2 | Serving size =1 quesadilla

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

1 small red onion (diced)
1 small tomato (seeded and diced)
1 lime
1/4 cup cilantro leaves
1 tsp olive oil
1/2 cup red bell pepper (diced)
6 ounces large shrimp (peeled and deveined)
1/4 tsp ground cumin
1/8 tsp chili powder
1/8 tsp cayenne pepper
ground black pepper (to taste)
4 flour tortillas (look for the low-fat variety)
spray olive oil
2 ounces reduced fat Monterey jack cheese (shredded)
1/2 small avocado

Combine 1/4 cup of the red onion with the tomato in a small bowl. Add the juice of one half lime.

Mince 1/2 of the cilantro and add to the tomato mixture. Toss well and chill.

In a medium skillet, heat the olive oil over medium-high heat and add the remaining red onion and the red bell pepper. Toss and cook for about one minute. Add the shrimp, cumin, chili powder, cayenne pepper and freshly ground black pepper to taste.

Cook for about 4 5 minutes, stirring frequently, until the shrimp turns pink and is slightly firm. Remove from the heat.

When you are ready to assemble, preheat the oven to broil. Heat a very large oven proof skillet over high heat. Lightly coat the bottom of the pan with spray oil. When the oil just begins to smoke, place two tortillas in the bottom of the pan and top with the shrimp mixture.

Top the shrimp mixture with half of the cheese for each quesadilla. Spread the remaining cilantro leaves on top of the cheese and place a tortilla on top of each quesadilla.

Lightly spray the tops of each with oil and place under the broiler. Watch these closely, and as the tops begin to brown, remove from the oven and turn once. Return to the oven and broil for about ten minutes more, until the quesadilla is lightly browned.

Place on a plate and top each with half of the tomato mixture and slices of avocado.

Nutrition Facts

Serving size = 1 quesadilla

Servings = 2

.

Amount Per Serving

Calories 595 Calories from Fat 190
  % Daily Value
Total Fat 22g 33%
    Saturated Fat 6g 30%
    Monounsaturated Fat 10g  
    Trans Fat g  
Cholesterol 146mg 49%
Sodium 792mg 33%
Total Carbohydrates 66g 22%
    Dietary Fiber 5g 20%
    Sugars 6g  
Protein 36g  
Vitamin A 43% Vitamin C 120%
Calcium 47% Iron 28%
Vitamin K 22 mcg Potassium 668 mg
Magnesium 68 mg