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Crab and Avocado Quesadilla
Makes 4 Servings
*1/4 cup diced onions
*1 cup peeled and diced avocado
*1/4 cup diced tomatoes
*Pinch ground cumin
*Pinch salt
*Pinch black pepper
*4 medium flour tortillas, about 9" in diameter
*4 tsp. canned green chile peppers, diced
*1/2 cup chopped crab meat
*4 tbls. shredded low-fat Monterey Jack cheese
*8 tbls. Canyon Ranch Pico de Gallo
*4 tbls. non-fat sour cream
1In a small saute pan lightly sprayed with canola oil, cook onions until translucent.
2In a large bowl, combine avocado, tomatoes, and cooked onion. Season mixture with cumin, salt and pepper. Mix well.
3Lay tortilla flat on work surface. On one half, spread 6 tablespoons avocado mixture, 1 teaspoon green chile peppers, 2 tablespoons crab meat and 1 tablespoon cheese. Fold the tortilla in half.
4Lightly spray a large saute pan with canola oil. Cook each tortilla for 3 to 5 minutes per side, or until cheese is melted.
5Cut each quesadilla into three triangle-shaped pieces. Serve with 2 tablespoons Pico de Gallo and 1 tablespoon non-fat sour cream on the side.
  • EACH SERVING CONTAINS APPROXIMATELY: 395 calories, 61 gm. carbohydrate, 10 gm. fat, 20 mg. cholesterol, 16 gm. protein, 598 mg. sodium, 8 gm. fiber
  • Avocados are rich in calories from heart-healthy, monounsaturated fat. They also contain a fair helping of vitamins C, B1 and B2.

Barry Correia, Executive Chef, Canyon Ranch in the Berkshires Health Resort, Lenox, Massachusetts