Quesadillas con Curry
From EatingWell: January/February 1996
Indian flavors star in this twist on simple quesadillas.
- 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
- 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.
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).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1/2 lean meat
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- 30 minutes or less
- January/February 1996