Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Chicken Taco Broccoli Bake

I don't often eat cheese and diary but I like the combination of cottage cheese and grated 2% milk cheese in this bake. The taco seasoning nicely flavours the chicken and the brown rice is a healthy source of low GI carbohydrates.

Chicken Taco Broccoli Bake
Makes 6

Ingredients:
- 200g / 7oz onion, chopped
- 1 clove garlic
- 225g / 8oz chicken breast, cooked and chopped (I use canned)
- 2tbsp taco seasoning (see recipe below)
- 180g / 6.5oz rice, cooked
- 225g / 8oz cottage cheese, lowfat
- 350g / 12.5oz broccoli, cut into small florets
- 170g / 6oz cheese, grated (I use 2% milk)
- 240ml / 8floz almond milk

Taco seasoning
Makes 2tbsp

- 1tbsp chili powder
- 1tsp brown sugar
- 1tsp cumin
- 1tsp paprika
- 1/2tsp ground black pepper
- 1/2tsp oregano

Method:

• First make the taco seasoning.
• In a large pan sprayed with cooking spray, cook the onion and garlic for 3 minutes, adding a splash of water if needed.
• Add in the chicken breast with 1tbsp taco seasoning and cook for 2-3 minutes, until onions have softened.
• Turn off the heat.
• Add the rice, cottage cheese, broccoli, ¾ cheese, milk and remaining taco seasoning to the pan and stir to combine.
• Pour into a baking dish, cover with the remaining cheese and bake in the oven at 190C / 375F for 45 minutes.
• Let cool for 5 minutes before slicing into 6 and serving with green vegetables. ENJOY!

Nutritional Information:

Lentil Walnut Meat

Like my Butter Chicken Tofu Curry (that doesn't contain any chicken), this 'ground meat' recipe uses lentils and walnuts instead of minced beef or turkey. Mixed with the herbs and spices, I think it actually tastes like meat. The fat content in this 'meat' dish comes from the walnuts, with no cholesterol. A serving provides over 10g fiber and protein!

The lentil walnut meat was perfect mixed with some peppers and onions and served in 2 corn tortillas. As mentioned above, it looked and smelled like meat; even the cat was convinced and wanted some!

Lentil Walnut Meat
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 130g / 5oz lentils, cooked
- 90g / 3oz walnuts
- 1.5tsp oregano
- 1.5tsp cumin
- 1.5tsp chili powder
- 15ml / 1tbsp olive oil

Method:
Cook the lentils.
Toast the walnuts at 150C / 300F for 10 minutes. Allow to cool for a few minutes and roughly chop.

In a food processor, blend the lentils and the walnuts to combine, leaving a bit of texture.

Stir in the herbs, spices and oil, adding a little water if necessary.

Serve with peppers and onions in a corn tortilla, or mix with tomato sauce and eat with pasta. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Balsamic Chicken

Whether I eat this chicken dish by itself or encase it in corn tortillas and make chicken tacos/fajitas, it is super delicious. It is not overly sweet and doesn't contain any high sugar/sodium sauces that are often used when cooking chicken. By simply heating honey, balsamic vinegar and soy sauce, the chicken, onions, peppers and mushrooms are slowly caramelised. A spoonful of non-fat Greek yogurt goes nicely with a tortilla and two to three tacos make a satisfying meal.

Another popular chicken taco recipe I often make uses several spices (chili, cumin, paprika) plus a little brown sugar to make Chili Rubbed Chicken. Whereas the chili rubbed chicken requires a few hours to marinade, the balsamic chicken below can be made and eaten immediately as everything is just thrown into a frying pan and cooked within 20 minutes.

To nutritionally compare both chicken recipes, the two dishes are over 300 calories but under 350 calories per serving (without any yogurt or tortillas), which is usually half of the ingredients. Total fat is very similar (5.6-5.7g). Cholesterol is under 100mg, protein is the same, 40g, and so is fiber, 3.2g.

There is more sodium in the balsamic chicken recipe (667mg compared with 125mg in the chili rubbed chicken), most likely due to the soy sauce. However I used low sodium soy sauce. Another significant difference between the two recipes is the amount of sugar as the chili rubbed chicken contains 11.4g sugars, coming from a little brown sugar and the natural sugars found in the tomatoes and sweet corn. The balsamic chicken has 26g sugars, from the balsamic vinegar and honey - hence the tasty sweetness!

I am always conscious of added sugars and excess sodium but I think one tablespoon of honey and balsamic vinegar, plus a tablespoon of light soy sauce per serving is reasonable. The calories and sodium count can really added up if eating several tortillas with the chicken, especially flour tortillas that usually have 290mg sodium and 100 calories in just one tortilla. The corn variety are better with around 20mg sodium and 100 calories in two tortillas. A nutritional tortilla comparison is below for further information.

Balsamic Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, sliced
- 2 cloves garlic, chopped
- 300g / 11oz chicken breast, sliced
- 140g / 5oz green pepper, sliced
- 170g / 6oz mushrooms, sliced
- 30ml / 2tbsp balsamic vinegar
- 40g / 2tbsp honey
- 30ml / 2tbsp soy sauce, light

Method:
Heat the oil in a frying pan and cook the onions, garlic and chicken for 5-7 minutes.

Add the pepper and mushrooms, along with the balsamic vinegar, honey and soy sauce and cook for another 5-10 minutes until vegetables are tender, liquid has been reduced and chicken is cooked.

Serve with flour or corn tortillas and a spoonful of non-fat Greek yogurt. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI:
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

Quesadilla Casserole

In addition to the taco recipes featured in this blog (chicken, veggie egg, tofu), I used tortillas in this dish and baked them in a casserole. Regular quesadilla casseroles are loaded with cheese and usually use ground beef mince, which increases the fat content significantly. My version uses lean ground turkey and no cheese. I guess a sprinkling of grated cheese could be nice on top of the casserole but I prefer to eat it with a serving of low-fat cottage cheese or mayonnaise. Tofu mayo would also be a great accompaniment.

I added peas and green pepper to the casserole but other vegetables like sweet corn, jalapenos or red peppers would go well with the black beans and tomato turkey mixture.

Quesadilla Casserole 

Makes 6

Ingredients:

- 110g / 4oz onion, chopped

- 2 cloves garlic, crushed

- 560g / 20oz ground turkey (93% lean)

- 2tsp chili powder

- 1tsp cumin

- 1/2tsp oregano

- 450g / 16oz tomato sauce (no added salt)

- 425g / 15oz / 1 can black beans (no added salt)

- 200g / 7oz peas

- 170g / 6oz pepper, chopped
- 1/2tsp red pepper flakes (optional)

- 6 flour tortillas, whole wheat (6", 38g each)

Method:
In a pan, cook the onion, garlic and turkey for 5 mins.

Stir in the spices. Add the tomato sauce, beans and vegetables. Bring to the boil and simmer for 5 minutes.
Add red pepper flakes, if using.

In a large baking dish sprayed with cooking spray, spoon a thin layer of meat mixture on to the base. 

Place three flour tortillas on top.

Layer with more meat mixture and another three tortillas. 

Bake in the oven at 350F / 175C for 15 minutes. Serve with a serving of cottage cheese or mayonnaise. ENJOY!

Nutritional Information:

Tofu Mushroom Tacos

As mentioned in my previous post about veggie egg tacos, eggs are great for a quick and easy snack or light lunch! However, I often crack an egg in my porridge at breakfast so I'm reluctant to go over my one daily egg allowance.
Eggs have about 180-200mg cholesterol and the average daily cholesterol allowance is only 300mg.

Therefore, eating tofu instead of eggs is a great alternative. This tofu mushroom taco recipe is cholesterol free and super tasty.

Tofu Mushroom Tacos
Makes 2

Ingredients:
- 110g / 4oz onion, chopped
- 2g / 1tsp ginger, chopped
- 170g / 6oz mushrooms, chopped
- 220g / 8oz tofu, chopped
- 140g / 5oz tomato, chopped
- 30ml / 2tbsp soy sauce, light
- 1/4tsp turmeric

Method:
Cook onion, ginger and mushrooms in a pan, lightly sprayed with cooking oil, for 3-5 minutes.

Add chopped tofu and tomato and cook for another 3 minutes.

Add soy sauce and turmeric and cook for another couple of minutes until soy has been absorbed.

Serve with warm flour or corn tortillas or ENJOY as is!

Nutritional Information:
N.B. nutritional info below is only for tofu and veggies. Add another 100 calories for your choice (and serving) of tortillas!

Veggie Egg Tacos

Eggs are great for a quick and easy snack or light lunch meal. I'll happily eat eggs for breakfast and after working out. Throw in some vegetables (peppers, tomatoes, mushrooms, courgettes, spinach, onions, celery) and you can make a tasty omelette or scrambled egg taco.
When choosing whether to eat flour or corn tortillas, I am always consider the nutritional values of both, and usually opt for corn - I think they taste better for egg tacos!

I try to eat only one egg a day so that I watch my cholesterol levels. Although eggs are great sources of protein, they contain approx. 215mg of cholesterol, and 5g fat. More than one egg a day tends to push my cholesterol levels higher than the recommended daily allowance. I sometimes use one whole egg and the egg white from a second egg. However, I am reluctant to throw away the second yolk, due to food wastage and the fact that half of an egg’s protein is found in the yolk. The yolk also contains 240mg of the amino acid, leucine, which helps your body build muscles.

You can read more about eggs on the LIVESTRONG.com website as they are always discussing them. Another good comparison between eggs and egg whites is this infographic. Spoiler Alert! Whole eggs win!

Veggie Egg Tacos
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz mushrooms
- 140g / 5oz courgette
- 200g / 7oz diced tomatoes (no salt added)
- 2 eggs
- ground black pepper and/or paprika, to serve (optional)

Method:
Chop mushrooms and courgettes (I used my new julienne peeler on the courgette!) and cook in a pan, sprayed with cooking oil, for 3 minutes.

Add the diced tomatoes and cook for another few minutes, until the liquid has been absorbed.
Beat the eggs and add to the pan.

Once cooked, grind black pepper and/or sprinkle paprika on top, serve with warm tortillas or ENJOY as is!

Click HERE for a printable recipe card.

Nutritional Information:
N.B. nutritional info below is only for veggies and eggs. Add another 100 calories for your choice (and serving) of tortillas!

Chili Rubbed Chicken

You can easily buy taco seasoning or pre-made chicken fajita spice mix but I prefer to make my own using chili powder, brown sugar, paprika, cumin, salt and pepper, instant coffee, oregano.

After 'rubbing' the chicken in the spice mix, marinading for a couple of hours, then cooking with some veg, the chicken tastes great wrapped in a warm tortilla. Whilst flour tortillas are super tasty, corn tortillas are a better choice in terms of nutritional value. Corn tortillas are lower in calories, have less fat, fewer sugars and more fibre. Corn tortillas generally have less sodium than flour too.
As an added bonus, corn tortillas are smaller so one serving typically allows for two corn tortillas where as one flour tortilla equals one serving.
Examples of the nutritional value of both types of tortilla can be seen below. This infographic also offers a nice comparison summary.

Chili Rubbed Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 1 garlic clove
- 2tbsp chili powder
- 1tbsp brown sugar
- 2tsp paprika
- 1tsp cumin
- 1/2tsp salt
- 1/2tsp ground black pepper
- 1/2tsp instant coffee
- 1/2tsp oregano
- 330g / 12oz chicken breast
- 85g / 3oz onion
- 200g /7oz diced tomatoes (no added salt)
- 56g / 2oz sweet corn
- 56g / 2oz black beans (no added salt)

Method:
Crush the garlic and combine all the spices, herbs, coffee, sugar, salt and pepper into a bowl.

Cut the chicken into small pieces. Mix/ rub the chili spice mixture into the chicken pieces.
Cover the chicken and refrigerate for 1-2 hours.

Chop and cook onions in pan for 1-2 minutes with a little cooking spray.
Add the chili rubbed chicken and cook for another couple of minutes.
Add the tomatoes and a little water if necessary. Gently simmer for 5 minutes.
Add the sweet corn and black beans and cook for another 5 minutes, until all the liquid has been absorbed.

Serve with a non-fat Greek yogurt and warm flour or corn tortillas. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.