Quesadilla with Ham, Apple and Cheese

11 Reviews
89% would make this recipe again

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Preparation : 10 min Cooking : 5 min
470 calories/serving

Ingredients

2 wheat tortillas, large 130 g
1 apples, green, cut into thin slices 180 g
1/2 red onions, chopped 80 g
100 g ham, thinly sliced 3/4 slice
2 tbsp Dijon mustard 30 g
3 tbsp sour cream 45 mL
1 tbsp lemon, freshly squeezed 1/2 lemon
1/2 tsp curry powder 2 g
2/3 cup Cheddar cheese, grated 50 g

Before you start

Depending on the quantity of quesadillas you wish to prepare, you may choose to cook them in a nonstick pan, or to arrange them on a baking sheet then broil them in an oven, at about 10 cm from the heat.

Method

  1. Put half of the tortillas on a working surface. Portion out the apples, onion and ham onto the tortillas. In a small bowl, mix well the mustard, sour cream, lemon juice and curry. Spread this mixture evenly on the tortillas, then top with the cheese and cover with the remaining tortillas.
  2. Sauté each quesadilla in a nonstick pan over medium-low heat 1-2 min, then flip it over using a spatula. Cook an additional 2 min until the cheese has melted and the tortillas are golden-coloured. Pay attention not to overcook the tortillas to a crispy texture – they should remain somewhat soft and pliable. Repeat with the remaining quesadillas. (You can keep them warm in a 95°C/200°F oven for a few minutes). Alternatively, quesadillas may be broiled, about 2 min per side. Do not overcook: tortillas should not be too crisp and remain soft.
  3. Cut each quesadilla into 6 wedges then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

470

Fat

19 g

29 %

Saturated 9 g
+ Trans 0 g

45 %

Cholesterol

60 mg

Sodium

1230 mg

51 %

Carbohydrate

55 g

18 %

Fibre

5 g

20 %

Sugars

10 g

Net Carbs

50 g

Protein

23 g

Vitamin A

10 %

Vitamin C

16 %

Calcium

24 %

Iron

24 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Calcium, Fibre, Iron, Magnesium, Manganese, Potassium, Vitamin B6
Source of  :
Copper, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits ½
Vegetables ½
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

11 Reviews (11 with rating only) 89% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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