Quesadillas con Curry

From EatingWell: January/February 1996 — Subscribe Now!

Indian flavors star in this twist on simple quesadillas.

READER'S COMMENT:

"My kids loved this. Even my very picky eater. I also spiced up the yogurt dip with the mango chutney. "

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

1 teaspoon canola oil
1 small onion, chopped
3 cloves garlic, finely chopped
1 tablespoon curry powder
1 teaspoon ground cumin
1 15-ounce can chickpeas, rinsed
1/4 cup plain nonfat yogurt
1 tablespoon mango chutney
Salt & freshly ground pepper to taste
6 8-inch flour tortillas, preferably whole-wheat

Preparation

Heat oil in a small nonstick skillet over medium-high heat. Add onion and sauté until light golden, about 4 minutes. Add garlic, curry powder and cumin; sauté for 1 minute. Set aside.
Mash chickpeas in a bowl with a potato masher or a fork. Stir in yogurt, chutney and the onion mixture. Season with salt and pepper. Divide the chickpea mixture among 3 of the tortillas, spreading evenly. Top with the remaining tortillas and press to seal.
Heat a large dry skillet over medium-high heat. Place one of the quesadillas in the skillet and toast until heated through, about 1 minute per side. Repeat with the remaining quesadillas. Cut each one into 3 wedges and serve hot, with additional yogurt for dipping.

Nutrition

Per serving: 247 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 42 g carbohydrates; 8 g protein; 5 g fiber; 512 mg sodium; 206 mg potassium.

Nutrition Bonus: Folate (30% daily value), Selenium (18% dv), Iron (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 lean meat