MENU

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 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. Check for flour or modified food starch in pre-shredded cheese.

 

"Sex is good, but not as good as fresh sweet corn."
-Garrison Keillor, American humorist

The refrigerator light goes on...

This is one of those recipes that wouldn't be possible without a non-stick pan and spray oil. The quesadillas that you get at Mexican restaurants are greasy because they use so much oil on the griddle (and no one is really paying attention to your arteries).

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.


 

Corn Quesadillas - Coumadin Safe Version



Servings = 2 | Serving size =1 quesadilla

Cooking Time = 30 Minutes

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

Leftovers are sort of like cold pizza (an acquired taste).

1/2 tsp grapeseed oil
1/4 poblano chili (seeded and diced)
1 ear corn (shave kernels from the cob)
1/2 medium red bell pepper (seeded and julienned)
1/4 tsp ground cumin
1/8 tsp salt
1 Tbsp cilanto leaves (chopped)
spray oil
4 reduced-fat corn tortillas
2 ounces reduced-fat Monterey jack cheese (shredded)

Heat the grapeseed oil in a large non-stick skillet over medium heat and add the chili. Cook for about 3 - 5 minutes until soft.

Add the corn and increase the heat to medium-high. Cook the corn kernels, tossing frequently, until they begin to brown.

Add the green onions and cook for about 3 minutes.

Add the red pepper, cumin and salt and cook for 5 minutes until the red pepper begins to soften.

Turn off the heat and add the cilantro and toss until blended into the vegetable mixture.

Preheat oven to 350F. Place a large non-stick cookie sheet inside while the oven is preheating. After it is hot, spray the cookie sheet lightly with oil and place 4 flour tortillas on top of the cookie sheet.

Top each tortilla with the 1/4 of the corn mixture and then 1 ounce of shredded Monterey jack cheese.

Place a tortilla on top of the corn and cheese forming the quesadilla. Spray very lightly with oil. Return the cookie sheet to the oven and turn on the broiler.

Cook for about 3 5 minutes on each side. Turn at least once.

Nutrition Facts

Serving size = 1 quesadilla

Servings = 2

.

Amount Per Serving

Calories 273 Calories from Fat 83
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 4g 22%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 345mg 14%
Total Carbohydrates 37g 12%
    Dietary Fiber 6g 22%
    Sugars 4g  
Protein 13g  
Vitamin A 32% Vitamin C 92%
Calcium 25% Iron 9%
Vitamin K 25 mcg Potassium 370 mg
Magnesium 66 mg