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Crab and Avocado Quesadilla
Ingredients
| * | FOR THE AVOCADO RELISH: |
| * | 1/4 cup diced onions |
| * | 1 cup peeled and diced avocado |
| * | 1/4 cup diced tomatoes |
| * | Pinch ground cumin |
| * | Pinch salt |
| * | Pinch black pepper |
| * | FOR THE QUESADILLA: |
| * | 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 |
Instructions
| 1 | In a small saute pan lightly sprayed with canola oil, cook onions until translucent. |
| 2 | In a large bowl, combine avocado, tomatoes, and cooked onion. Season mixture with cumin, salt and pepper. Mix well. |
| 3 | Lay 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. |
| 4 | Lightly spray a large saute pan with canola oil. Cook each tortilla for 3 to 5 minutes per side, or until cheese is melted. |
| 5 | Cut each quesadilla into three triangle-shaped pieces. Serve with 2 tablespoons Pico de Gallo and 1 tablespoon non-fat sour cream on the side. |
Notes
- 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.
Source
Barry Correia, Executive Chef, Canyon Ranch in the Berkshires Health Resort, Lenox, Massachusetts