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Ингредиенты
- Vegetable oil
- 4 x (10 inch) flour tortillas
- 6 ounce shredded pepper Jack cheese, divided use
- 1 x (6-oz) can crab meat, well-liquid removed, divided use
- 1 x (4-oz) can diced mild green chilies, divided use
- 3 Tbsp. chopped cilantro, divided use
- 3 x green onions, minced, including some of dark green part, divided use Optional garnishes: Lowfat sour cream and/or possibly salsa
Инструкции
- Set all ingredients, except garnishes, next to stove.
- Heat about 2 tsp. vegetable oil in medium-large skillet, preferably nonstick, on medium-high heat. Add in 1 tortilla. Sprinkle with half of cheese, crab meat, chilies, cilantro and green onions. Top with tortilla and press down lightly with spatula. Cook till tortilla is nicely browned and cheese is starting to heat, about 3-4 min. Carefully turn with flat spatula and cook opposite side till nicely browned and cheese is thoroughly melted.
- Repeat with remaining tortillas and filling ingredients.
- Cut each quesadilla into 8 wedges and serve warm, offering bowls of lowfat sour cream and salsa as optional garnishes.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 270g | |
| Calories 179 | |
| Calories from Fat 11 | 6% |
| Total Fat 1.22g | 2% |
| Saturated Fat 0.18g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 71mg | 24% |
| Sodium 1433mg | 60% |
| Potassium 665mg | 19% |
| Total Carbs 8.44g | 2% |
| Dietary Fiber 2.0g | 7% |
| Sugars 3.82g | 3% |
| Protein 33.03g | 53% |
