Broccoli and Red Onion Quesadillas - 28g Carbs, 6g Fiber
Found at: www.nytimes.com
By MARTHA ROSE SHULMAN - author of "The Very Best of Recipes for Health."
When you cook the red onions and broccoli, be sure to heat the pan enough to sear their edges.
1 large broccoli crown, about 1/2 lb
1 Tbsp extra virgin olive oil
1 medium red onion, cut in half lengthwise, then sliced across the grain
1 Tbsp chopped cilantro (optional)
Salt and freshly ground pepper
4 corn tortillas
2 oz grated Monterrey Jack, Cheddar OR mixed cheeses (1/2 cup)
Salsa for serving (optional)
1. Make the broccoli filling. Steam the broccoli crown for four minutes,
then remove from the heat. Rinse with cold water and pat dry. Slice
1/4 inch thick. Heat the oil over medium-high heat in a large, heavy
frying pan, and add the red onion. Cook stirring, until tender and
seared on the edges. Add the sliced broccoli. Cook stirring, until
seared on the edges, about three minutes. Stir in the cilantro, season
with salt and pepper, and remove from the heat. Taste and adjust seasoning.
In a microwave:
Place a corn tortilla on a plate. Top with half the broccoli and onions,
and spread in an even layer. Sprinkle on half the cheese, and top with
another tortilla. Press down gently, then microwave for 1 to 1 1/2 minutes
until the cheese has melted. Remove from the microwave, cut into quarters
or sixths, and serve. Repeat with the remaining ingredients.
In a pan:
Place a corn tortilla in a pan. Top with half the broccoli and onions,
and spread in an even layer. Sprinkle on half the cheese. Turn the heat
on medium-high, and heat until the cheese begins to melt and the tortilla
begins to brown. Place another tortilla on top of the cheese, and press
down lightly. Flip over the quesadilla in the pan, and heat for about
30 seconds or until the cheese has melted. Flip back over, and remove
to a plate. Cut into quarters or sixths, and serve. Repeat with the
remaining ingredients.
Advance preparation: The steamed broccoli will keep for three or
four days in the refrigerator.
Yield: 2 quesadillas
Nutrition per quesadilla:
294 Calories, 6g Saturated Fat, 1g Polyunsaturated Fat, 5g Monounsaturated
Fat, 30mg Cholesterol, 28g Carbs, 6g Dietary Fiber, 267 mg Sodium (does not include salt to taste), 12g Protein
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