Post by JJ Judkins on Jul 2, 2008 15:54:46 GMT -6
Huevos Rancheros Quesadillas - 30g Carbs, 5g Fiber
From: The Best Life Recipes by Bob Greene
Prep Time: 25 Minutes
Start to Finish: 25 Minutes
Servings: 2
1/2 cup fat-free egg product OR 2 eggs
1 Tbsp water
Dash salt
1/4 tsp chili powder
2 medium green onions, sliced
4 white corn tortillas (6 inch)
1/4 cup fat-free refried beans
2 Tbsp chunky-style salsa
1/4 cup shredded reduced-fat sharp cheddar cheese
Reduced-fat sour cream, if desired
1. In medium bowl, beat egg product, water,
salt and chili powder with wire whisk until blended.
2. Heat 10-inch nonstick skillet over medium heat.
Add onions; cook 1 to 2 minutes or until crisp tender.
Reduce heat to medium-low. Add egg mixture; cook 2 to
3 minutes, stirring frequently, until eggs are set
but still moist. Remove from pan; keep warm.
3. Spread each of 2 tortillas with 2 tablespoons
refried beans and 1 tablespoon salsa. Top with
egg mixture, cheese and remaining tortillas.
4. Wipe out skillet. Heat over medium heat.
Cook each quesadilla in skillet 3 minutes, turning
carefully halfway through cooking, until crisp.
Cut each quesadilla into quarters. Serve with
sour cream.
High Altitude (3500-6500 FT): No change
Nutrition per Serving:
200 Calories, Calories from Fat, 2.5g Total Fat,
1g Saturated Fat, 0mg Cholesterol, 570mg Sodium,
30g Total Carbs, 5g Dietary Fiber, 15g Protein
%Daily Value: Vitamin A 10%; Vitamin C 2%; Calcium 20%;
Iron 15%
Exchanges: 2 Starch, 1 Very Lean Meat
Carbohydrates choices: 2
From: The Best Life Recipes by Bob Greene
Prep Time: 25 Minutes
Start to Finish: 25 Minutes
Servings: 2
1/2 cup fat-free egg product OR 2 eggs
1 Tbsp water
Dash salt
1/4 tsp chili powder
2 medium green onions, sliced
4 white corn tortillas (6 inch)
1/4 cup fat-free refried beans
2 Tbsp chunky-style salsa
1/4 cup shredded reduced-fat sharp cheddar cheese
Reduced-fat sour cream, if desired
1. In medium bowl, beat egg product, water,
salt and chili powder with wire whisk until blended.
2. Heat 10-inch nonstick skillet over medium heat.
Add onions; cook 1 to 2 minutes or until crisp tender.
Reduce heat to medium-low. Add egg mixture; cook 2 to
3 minutes, stirring frequently, until eggs are set
but still moist. Remove from pan; keep warm.
3. Spread each of 2 tortillas with 2 tablespoons
refried beans and 1 tablespoon salsa. Top with
egg mixture, cheese and remaining tortillas.
4. Wipe out skillet. Heat over medium heat.
Cook each quesadilla in skillet 3 minutes, turning
carefully halfway through cooking, until crisp.
Cut each quesadilla into quarters. Serve with
sour cream.
High Altitude (3500-6500 FT): No change
Nutrition per Serving:
200 Calories, Calories from Fat, 2.5g Total Fat,
1g Saturated Fat, 0mg Cholesterol, 570mg Sodium,
30g Total Carbs, 5g Dietary Fiber, 15g Protein
%Daily Value: Vitamin A 10%; Vitamin C 2%; Calcium 20%;
Iron 15%
Exchanges: 2 Starch, 1 Very Lean Meat
Carbohydrates choices: 2