Quesadillas with avocado and tomato salsa



Ingredients

  • ​Salsa:
  • 1 avocado, peeled, seeded and chopped
  • 2 tomatoes, finely chopped
  • 1 small red onion, peeled and sliced
  • 420g can no-added salt corn kernels, drained
  • ½ cup chopped fresh coriander
  • 2 teaspoons finely grated lemon rind
  • 2 tablespoons lemon juice
  • Quesadillas:
  • 2/3 cup reduced fat grated tasty cheese
  • ½ red capsicum, finely chopped
  • 4 spring onions, thinly sliced
  • Black pepper, to season
  • 4 regular flour tortillas
  • Olive oil cooking spray

Method

  1. To make salsa, combine all ingredients in a bowl. Cover and refrigerate while making quesadillas.
  2. For the quesadillas, combine the cheese, capsicum and spring onions in a bowl. Season with pepper.
  3. Place two of the tortillas on a board and divide the cheese mixture evenly between them, spreading almost to the edges. Place another tortilla over the filling and gently press down.
  4. Heat a large non-stick frying pan over a medium heat. Spray lightly with cooking oil. Add one quesadilla. Spray top tortilla lightly with cooking oil. Cook for 2-3 minutes, or until lightly browned underneath. Carefully turn using an egg slide. Cook other side for 2-3 minutes, or until browned and cheese is melted. Remove from pan. Repeat with remaining quesadilla. Cut each quesadilla into six wedges.
  5. Serve with salsa.
TIP
Serve these quesadillas and salsa as a tasty to side to grilled lean chicken or pork steaks.

Falafel bowl


Falafel bowl

Ingredients

  • Falafels
  • 600g no-added-salt chickpeas, drained and rinsed
  • 3 cloves garlic
  • 1 brown onion, roughly chopped
  • 2 tablespoons parsley
  • 2 tablespoons coriander
  • 2 teaspoons ground cumin
  • 4 tablespoons wholemeal plain flour
  • 1 egg
  • 2 tablespoons olive oil
  • Parsley salad
  • 1 bunch parsley, roughly chopped
  • 4 tomatoes, roughly chopped
  • 1 red onion, finely chopped
  • 1 Lebanese cucumber, diced
  • 2 tablespoons lemon juice
  • Tahini yoghurt
  • ½ cup reduced fat Greek yoghurt
  • 1 garlic clove, crushed
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • ½ teaspoon ground cumin
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 4 x small wholemeal pita breads, to serve
  • 4 lemon wedges, to serve

Method

  1. ​Place chickpeas, garlic, onion, parsley, coriander, cumin, flour and egg into a food processor and process until almost smooth. Using your hands, divide the mixture into 8 and roll 8 falafel patties. Cover and refrigerate for 30-45 minutes.
  2. Meanwhile, prepare parsley salad. Combine parsley, tomatoes, red onion, cucumber, and lemon juice in a medium bowl and stir to combine. Set aside.
  3. To make tahini yoghurt, whisk together yoghurt, garlic, tahini, lemon juice, ground cumin, pepper and olive oil in a small bowl until well combined.
  4. Heat oil in a large frying pan over medium heat. Cook patties for 4-5 minutes each side or until cooked through.
  5. To serve, divide the parsley salad, falafels and pitas between the 4 bowls. Top with tahini yoghurt and a lemon wedge.

Savoury muffins


Savoury breakfast muffins

Ingredients

  • Spray olive oil
  • 1 medium zucchini grated
  • 1 medium carrot grated
  • ¼ cup frozen peas
  • ¼ cup frozen corn
  • 1 red capsicum finely chopped
  • 1 tablespoon parsley finely chopped
  • 1 tablespoon chives finely chopped
  • ½ cup reduced fat cheddar cheese, grated
  • ½ cup reduced fat milk
  • ¼ cup reduced fat Greek yoghurt
  • 2 tablespoons olive oil
  • 2 eggs
  • 2 cups wholemeal plain flour
  • 3 teaspoons baking powder

Method

  1. Preheat oven to 180°C. Spray 8 large muffin hole tray with olive oil and set aside.
  2. Place the grated zucchini and carrot into either a sieve or a clean tea towel and squeeze out the juice.
  3. Place the zucchini, carrot, peas, corn, capsicum, parsley, chives, cheese, milk, yoghurt and egg in a large mixing bowl and stir until combined.
  4. Add flour and baking powder to wet ingredients and fold in gently until just combined.
  5. Spoon the mixture evenly between 8 muffin holes. Bake for 20-25 minutes or until golden and mixture is set.
  6. Once defrosted, muffins can be enjoyed cold or warmed in the oven.






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