Discussion Boards
Tuna Quesadilla
 |
A great way to use canned tuna—not just for sandwiches anymore!
|
|
TUNA FILLING
|
|
|
|
Canned flaked tuna, drained
|
1/4 cup
|
60 mL
|
|
Grated medium (or mild) Cheddar cheese
|
3 tbsp.
|
50 mL
|
|
Mild (or medium) salsa
|
2 tbsp.
|
30 mL
|
|
Finely chopped green onion
|
1 tbsp.
|
15 mL
|
|
|
|
|
|
Whole wheat flour tortilla (9 inch, 22 cm, diameter)
|
1
|
1
|
Tuna Filling: Combine first 4 ingredients in small bowl. Makes about 2/3 cup (150 mL) filling.
|
Spread filling evenly on 1/2 of tortilla, almost to edge. Fold other 1/2 of tortilla over filling. Spray large frying pan with cooking spray. Heat on medium-low until hot. Cook quesadilla for 2 to 3 minutes per side until golden and cheese is melted. To serve, cut into 4 wedges. Makes 1 quesadilla.
|
Kids Can Help: Grating cheese. Washing green onion. Spreading filling. Folding tortilla.
|
1 quesadilla:
404 Calories; 10.9 g Total Fat (2.7 g Mono, 1.7 g Poly, 5.3 g Sat); 40 mg Cholesterol; 55 g Carbohydrate; 8 g Fibre; 25 g Protein; 885 mg Sodium
|
Reprinted from School Days Lunches © Company's Coming Publishing Limited
www.companyscoming.com
|
|
Newsletter
Enter your email here to subscribe:
