Sunday, April 7, 2013

362 Calorie Quesadilla

Salmon and black bean quesadillas with red pepper, tomato, and onion. One small wheat tortilla, 3oz of cooked salmon, 1/4 cup of mozzarella cheese, 1/4 cup of black beans, 1/4 cup of tomatoes, 1/4 cup onion, 1/4 cup of plain, low fat greek yogurt to substitute sour cream. Tomatoes and lettuce to garnish. Cook the salmon in a skillet on low to medium in it's own juice with a smidgen of olive oil and lime and lemon. Once it's almost done (about 120 degrees), chop up, and add tomatoes, onions, red peppers, and black beans. Continue to cook on low-medium until salmon is done. Take mixture out of pan. In same skillet, heat up tortilla (shouldn't need cooking spray) for a few seconds on each side. Spread cheese on one half of tortilla. Add salmon mixture on top of cheese. Fold tortilla over, cook on both sides until outside is crispy. Cut into slices, top with plain Greek yogurt, tomatoes, and lettuce. There will probably be leftover salmon mixture. Either eat it on the side like I did, or save a few calories and throw it on a salad for dinner.

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