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Lean Plate Club Quesadilla Family Dinner

Lean Plate Club Quesadilla Family Dinner 4.000
May 30, 2007

It would be easy to double up on the quesadilla portions and use the extras for after-school snacks or lunch at the office.

As an accompaniment to these Whole-Wheat Quesadillas With Cheddar and Refried Black Beans, serve Spanish Rice With Zucchini (recipe included) and a salad of lettuce, red onion, avocado and orange slices.

Prep notes: If you're making the rice side dish (optional), start that recipe first; while it's in the oven, begin the quesadillas.

The sodium content exceeded our guidelines for the "Healthy" designation.


Servings: 4
Ingredients
  • For the quesadillas
  • 8 eight-inch whole-wheat tortillas
  • 1 1/3 cups nonfat refried beans, such as Amy's brand (may substitute nonfat bean dip)
  • 1 1/3 cups low-fat shredded sharp cheddar cheese
  • 5 scallions, white and light green parts, thinly sliced crosswise
  • 1/4 cup coarsely chopped black olives (optional)
  • 1/4 cup minced canned or fresh jalapeño peppers (optional)
  • 1 tablespoon canola oil
  • 1/2 cup low-fat sour cream (do not use nonfat)
  • 1 tablespoon finely chopped chives
  • 1/2 cup store-bought or homemade salsa
  • For the rice (optional)
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped (about 1 cup)
  • 2 medium cloves garlic, finely minced
  • 1 cup uncooked basmati or other long-grain rice
  • 2 cups low-sodium chicken broth
  • 1 4-ounce can diced green chili peppers, drained
  • 1 medium zucchini, peeled, trimmed and cut into 1/4-inch dice

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Directions

For the quesadillas: Preheat the oven to 400 degrees. Have ready 1 or 2 large nonstick baking sheets.

Place 1 tortilla on a work surface. Spread with 1/3 cup of the refried beans. Top with 1/3 cup of cheese. Sprinkle with about 1 tablespoon of the scallions. (If desired, add 1 tablespoon each of the olives and/or jalapeno peppers to each quesadilla.) Place another tortilla on top and press down slightly. Repeat with the remaining tortillas to form 4 quesadillas.

Heat a nonstick skillet over medium-high heat. Add about 1 teaspoon of oil to the pan. Place 1 quesadilla in the skillet and cook on one side for about 1 to 2 minutes, until browned. With a wide spatula, turn the quesadilla over and cook on the other side for about 1 minute. Transfer the quesadilla to the baking sheet. Repeat with the remaining quesadillas, adding oil as necessary. Bake the quesadillas for 5 minutes, then transfer to a cutting board and use a pizza wheel cutter to cut each one into 4 wedges, if desired.

Combine the sour cream and chives in a small bowl. Serve the quesadillas with the sour cream and salsa.

For the rice: Preheat oven to 350 degrees.

In a large, flameproof casserole or ovenproof saucepan, heat the oil over medium heat until it shimmers. Add the onion and garlic, stirring. Reduce the heat to medium-low and cook, covered, for about 4 minutes, stirring occasionally, until the mixture has softened. Increase the heat to medium and add the rice, mixing well. Cook, stirring, for 3 minutes. Add the broth and cover; increase the heat to medium-high to bring it to a boil. Add the canned chili peppers, stirring to combine. Transfer the casserole or saucepan to the middle rack of the oven and bake for about 20 minutes or until the liquid is absorbed. Add the zucchini and mix well. Let stand, covered, for 5 minutes before serving.


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Recipe Source

From nutritionist and cookbook author Robyn Webb; rice side dish adapted from the December 1966 Gourmet magazine.

Tested by Pam Kendrick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving (not including rice): 721


% Daily Values*

Total Fat: 40g 62%

Saturated Fat: 12g 60%

Cholesterol: 39mg 13%

Sodium: 1411mg 59%

Total Carbohydrates: 76g 25%

Dietary Fiber: 19g 76%

Sugar: n/a

Protein: 26g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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