Notes:
QUESIDILLA WITHOUT CONDIMENTS= calories 320, fat 12, cholesterol 67, sodium 1450, carbs 23,
fiber 4.41, protien 27————
ADD CALORIES FOR CONDIMENTS:
1 tbsp. sour cream is 20 calories,
1 tbsp. guacamole is 45 calories,
2 tbsp. salsa is 5 calories————-
QUESIDILLA+1 tbsp LITE SOUR CREAM, + 1 tbsp GUACAMOLE, + 2 tbsp. SALSA=calories 390, 18 fat, 74.5 chol, 1600 sodium, 27 carbs, 4.5 fiber, 28 protien
Servings: 6
Ingredients:
Ingredients
( spinach/chicken mixture )
1 lb. boneless, skinless chicken tenders
( you can leave this off and maby add more veggies if you are vegetarian )
2 tbsp. oil
1/4 cup water
3 6.5 oz. cans sliced mushrooms, drained
12 oz. fresh bag spinach
1 bag dry fajita seasoning ( 1/12 oz. )
( the mix i use has no animal products )
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fat free tortillas ( about 89 cals. each )
shredded mexican cheese ( skip it if you're vegan )
1/2 tbsp. butter ( or alternative fat if you are vegetarian )
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( condiments )
1 tbsp. lite sour cream
1 tbsp. dean guacamole
2 tbsp. salsa
——————————————–
measuring cups and spoons
Directions:
Preparation
mix water, oil and fajita seasoning in shaker container.
place into large ziplock baggie and add chicken
( or vegetables only if you are vegetarian )
mix well
marinate for 5 minutes
pour into 10 inch frying pan
( cook chicken till well done
remove chicken from pan, chill until it is cool enough to handle with gloves or bare hands, and shred it into small pieces
place shredded chicken back into pan )
add drained mushrooms
add spinach a little at a time cooking it down gradually
after spinach cooks down, pour mixture into strainer to drain
pour mixture into bowl after it drains
rinse and dry pan
add 1/2 tbsp. butter ( or alternative fatl ) to pan and melt
lay tortilla on top of butter and make sure it gets evenly distributed onto the tortilla on the side that is down in the pan
sprinkle 1/8 cup cheese onto tortilla
add 5 oz. spinach/chicken mixture to ONE SIDE of the tortilla
in a half-moon shape
fold 1/2 of the tortilla over
fry on each side till golden brown
remove from pan and place onto cutting board
hold quesedilla down with a spatula as you cut it into 1 inch strips
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serve with condiments such as 1 tbsp. guacamole, 1 tbsp. lite sour cream and 2 tbsp. salsa on the side if you wish –just remember to calculate the calories for each !
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enjoy !
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Tags: Light Meal
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