Last week in the NY Times Recipes for Health column Martha Rose Shulman shared recipes for quesadillas, which she also referred to as “healthy fast food.” It happened that I was in the midst of coming up with my shopping list for my weekly dinner groceries when I read the article and saw all the quesadilla recipes. It was the perfect solution to vary my go-to quick and healthy mid-week dinners like tofu stir fry and pasta with beans and cheese.
I made my quesadillas using corn tortillas, roasted red peppers (from a jar), sauteed onions, black beans, and reduced-fat Monterey Jack cheese. To start, I sauteed the onions and then added the roasted red peppers for a few minutes. Next, I removed the vegetables from the pan and heated one corn tortilla and topped it with some of the vegetables, black beans, and cheese.
I then added a second tortilla on top, pressing down with a spatula for a few minutes until the cheese started to melt. Then came the tricky part – flipping the quesadilla without everything on the inside falling out! (The key is don’t overfill the quesadilla and use your second hand to help keep it together.) I cooked it a little longer before removing it from the pan to a plate. I served the quesadillas with salsa and nonfat Greek yogurt instead of sour cream.
This quick, easy, and healthy meal was so delicious I am sure it will become a staple mid-week dinner to add to my list.
And in case you’re wondering, corn tortillas are the healthier variety – they have half the fat and calories and one-fourth the sodium of a similar-sized flour tortilla. So unless you really dislike the taste of corn tortillas, stick with them to keep the meal lightened up.
What’s your favorite quesadilla filling?
Posted in Cooking, Dinner, Meals, Nutrition Tips, Recipes
Tagged corn vs flour tortillas, healthy recipes, jessica fishman levinson ms rd cdn, martha rose shulman, nutritioulicious, NY Times, quesadillas, Recipes, recipes for health, registered dietitian jessica fishman levinson, vegetarian quesadillas
by Jo Bartell
As a single person living in New York City in an apartment with a very small kitchen, I know how difficult it is muster up the motivation and set aside the time to cook a healthy meal from scratch. Even though I love food and cooking, I still fall into the trap of ordering delivery and going out for dinner, knowing that I am unnecessarily eating extra calories and fat.
Last weekend, a good friend of mine who also lives alone and has always stated adamantly that she hates cooking asked for some help. One of her New Year’s resolutions was to prepare more healthy meals at home, so she asked if I had any dinner ideas. Sunday night I had her come over to cook dinner together. We searched my refrigerator and pantry and decided to throw together a veggie-filled, Mexican inspired meal. The result was a nutritious and delicious plate of colorful veggies, black beans, corn, black quinoa, and a quesadilla made with a corn tortilla and reduced fat pepper jack cheese. The meal took no time to prepare and we both loved it. Even my friend who hates cooking said she couldn’t wait to make this versatile, easy dish at home!
Preparation was simple:
- We boiled two cups of water, added one cup of black quinoa and simmered for about 20 minutes until the quinoa absorbed all of the water.
- While the quinoa was cooking, we heated two tablespoons of olive oil in a large pan and sautéed onion and garlic until they started to brown.
- Then we added an assortment of other colorful veggies including broccoli, cauliflower, and red, yellow, and green bell peppers. We sautéed the veggies and added lemon juice, cumin, cayenne pepper, and chili powder to accentuate the Mexican-type flavor.
- Towards the end of cooking we added about a cup of canned black beans and a cup of canned corn. (Note: if you use canned vegetables or beans make sure to rinse them thoroughly to decrease the sodium content.)
- For the quesadilla, we heated a corn tortilla over the stove’s flame, flipping it frequently until it was warm, and then added 1 oz of reduced fat pepper jack cheese to each tortilla and topped with some chopped chili pepper.
- To add in even more veggies, we added some sliced, raw cherry tomatoes on the side.
What are your favorite easy, healthy meals for one (or two)?
This Sunday is Super Bowl XLV – don’t let the festivities get in the way of your healthy diet with these Super Bowl Healthy Eating Tips.
Posted in Cooking, Dinner, Nutrition Tips
Tagged cooking at home, cooking for one, cooking tips, healthy eating for super bowl, healthy mexican food, jessica fishman levinson ms rd cdn, Jo Bartell, nutritioulicious, quesadillas, quinoa, registered dietitian jessica fishman levinson, super bowl, vegetables