| |
| INGREDIENTS |
| ¾ tsp. |
minced garlic |
| ¼ cup |
chopped green onions |
| 1 |
jalapeño pepper, stemmed, seeded, and finely diced |
| ½ lb. |
crabmeat, picked for cartilage |
| 2 tsp. |
light mayonnaise |
| 2 tbsp. |
fat-free sour cream |
| 4 tsp. |
minced fresh cilantro |
| 4 |
(9-inch) whole wheat tortillas |
| ¾ cup |
shredded reduced fat Monterey Jack cheese |
| Optional Garnish: |
salsa, fat free sour cream, avocado |
|
|
|
| RECIPE |
- Heat a 10-inch nonstick skillet over medium heat.
- Combine garlic, green onion, jalapeño, crabmeat, light mayo, sour cream, and cilantro in a medium size bowl.
- Sprinkle 1 tablespoon cheese over half of a tortilla, then spoon ⅓ cup of crab mixture evenly over cheese.
- Sprinkle another tablespoon of cheese over crab.
- Place in heated pan, gently fold tortilla half over crab and press lightly.
- Continue to heat until cheese is melted and crab is warmed through.
- Repeat with remaining tortillas.
- Garnish with salsa, fat free sour cream, and avocado, if desired.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 quesadilla
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
246 |
|
| Total Fat |
8 g |
|
| Sodium |
608 mg |
|
| Total Carbohydrates |
25 g |
|
| Fiber |
6 g |
|
| Protein |
19 g |
|
|
|
