|
This is a healthy take on a Family Standard, taken from Good Housekeeping's The Supermarket Diet, by Susan Westmoreland.
Prep 10 minutes plus cooling Grill 11 minutes Makes 4 servings
INGREDIENTS
3 large ears corn, husks and silks removed
4 burrito-size flour tortillas, preferably whole-wheat (120 to 140 calories each; see Note)
4 ounces reduced-fat Monterey Jack cheese, shredded (1 cup)
1⁄2 cup mild or medium-hot salsa (with fewer than 140 mg sodium per 2 tablespoons)
2 green onions, thinly sliced
1 head romaine lettuce, thinly sliced
1 tablespoon olive oil
1 tablespoon cider vinegar
1⁄2 teaspoon coarsely ground pepper
1⁄4 teaspoon salt
DIRECTIONS
1. Prepare charcoal fire or preheat gas grill for covered direct grilling over medium-high heat.
2. Place corn on hot grill rack. Cover grill and cook corn, turning frequently, until brown in spots, 10 to 15 minutes. Transfer corn to plate and let cool until easy to handle. With sharp knife, cut kernels from cobs.
3. Place tortillas on work surface. Evenly divide Monterey Jack, salsa, green onions, and corn on half of each tortilla. Fold tortillas over filling to make 4 quesadillas.
4. Place quesadillas on hot grill rack. Cook quesadillas, turning over once, until browned on both sides, 1 to 2 minutes. Transfer quesadillas to cutting board; cut each into 3 pieces.
5. In large bowl, toss romaine with oil, vinegar, pepper, and salt. Serve quesadillas with romaine salad.
NUTRITIONAL ANALYSIS PER SERVING
About 400 calories
18 g protein
59 g carbohydrate
14 g total fat (5 g saturated)
12 g fiber
18 mg cholesterol
804 mg sodium
Note: Also a good choice are whole-wheat/soy-flour tortillas, such as La Tortilla Factory’s Whole-Wheat Low Carb Low Fat Tortilla, which are only 80 calories each, so you can use 4 ears of corn in the recipe.
|
