Muscle quesadillas

Use this lower-fat, mucho higher-protein upgrade on your favorite Mexican appetizer at your next fiesta. BY SEAN HYSON, C.S.C.S.

THE CLASSIC MEXICAN restaurant quesadilla is hard to refuse when you’re facing it on a menu, but it’s a piñata’s worth of fat and calories. You’re better off throwing your own fiesta at home with your own quesadillas, which, when prepared shrewdly, can serve as a great breakfast or snack with less fat and more protein. Here, we’ve cut back on the cheese (but not the flavor) and added ham-flavored turkey and eggs for more protein, along with fresh vegetables to pump up the fiber and slow down the digestion of the tortillas, helping you maintain more-even insulin levels and, as a result, more-steady energy the rest of the day.

DID YOU KNOW?
Salsa is one of the few sauces that are nutritionally “free”— meaning you can load up on it without having to count calories.

EGG & HAM
TORTILLAS
MAKES 1 SERVING

4 small corn tortillas
4 oz turkey ham
¼ red bell pepper, chopped
½ jalapeño pepper, seeded and chopped
2 tbsp shredded reduced-fat cheddar cheese
2 large eggs Salsa

1. Preheat oven to 400˚F. Lightly coat a baking sheet with cooking spray and lay 2 tortillas down.

2. Top tortillas with ham, peppers, cheese, and remaining tortillas. Carefully crack an egg over the top of each. Bake 10 to 12 minutes. Serve topped with salsa.

NUTRITION PER SERVING

508  CALORIES 42g PROTEIN  50g CARBS 18g FAT

 

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