You don’t have to go to a Mexican Restaurant to enjoy a delicious quesadilla. This GERD diet friendly recipe is a snap to make at home. A quesadilla is like a “south of the border” grilled cheese sandwich. You can fill the tortilla with a variety of low fat cheese types and add ingredients such as shredded chicken, avocado, red bell pepper, black beans, corn, and shrimp. It’s easy to assemble, and the melted cheese will hold the filling in place. We fire up the grill for this low-fat recipe, but you can also use a large frying pan. Just add a scant amount of oil to the pan, and cook the tortillas over medium heat until the cheese melts, about 3 minutes per side. It’s a quick lunch or dinner entree or a perfect appetizer for company. Muy muy Bueno!
Yields 4 servings
1 avocado, cut into half inch pieces
1 cucumber, sliced and quartered
2 TBSP olive oil
2 TBSP rice wine vinegar*
1/2 cup fresh cilantro
4 medium whole wheat flour tortillas
4 to 6 ounces** Swiss cheese
4 cups baby spinach
4 medium portobello mushroom caps
Low fat sour cream
Pepper to taste
- Heat grill to medium.
- Mix together the avocado, cucumber, and vinegar with 1 TBSP oil.
- Fold in Cilantro.
- Place the 4 tortillas on a large rimmed baking sheet. Divide half the cheese evenly among the tortillas, sprinkling it only on one half. Top that same half with spinach and remaining cheese.
- Place the mushrooms on a cutting board and brush with remaining oil, season with pepper, and grill until tender about 3 to 4 minutes per side.
- Divide and evenly top the mushrooms on the cheese and fold the tortillas over to cover the filling. Grill the folded tortillas for 2 minutes and flip and grill for two more minutes. Cut into wedges and serve with the avocado and cucumber mixture and if desired, a dash of sour cream.
*You can substitute lemon or lime juice for the same amount of rice wine vinegar if they do not trigger your GERD symptoms.
** If you opt for another type of cheese, go to http://www.calorieking.com/ to calculate nutritional information.
Nutritional information (per serving): Calories 422, Sodium 670 mg, Sat Fat 7.5 g