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Add a photoIndian flavors star in this twist on simple quesadillas.
Ингредиенты
- 1 teaspoon canola oil
- 1 small onion, chopped
- 3 cloves garlic, finely chopped
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 15-ounce can chickpeas, rinsed
- 1/4 cup plain nonfat yogurt
- 1 tablespoon mango chutney
- Salt & freshly ground pepper to taste
- 6 8-inch flour tortillas, preferably whole-wheat
Инструкции
- Heat oil in a small nonstick skillet over medium-high heat. Add onion and sauté until light golden, about 4 minutes. Add garlic, curry powder and cumin; sauté for 1 minute. Set aside.
- Mash chickpeas in a bowl with a potato masher or a fork. Stir in yogurt, chutney and the onion mixture. Season with salt and pepper. Divide the chickpea mixture among 3 of the tortillas, spreading evenly. Top with the remaining tortillas and press to seal.
- Heat a large dry skillet over medium-high heat. Place one of the quesadillas in the skillet and toast until heated through, about 1 minute per side. Repeat with the remaining quesadillas. Cut each one into 3 wedges and serve hot, with additional yogurt for dipping.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 99g | |
| Recipe makes 6 servings | |
| Calories 113 | |
| Calories from Fat 19 | 17% |
| Total Fat 2.18g | 3% |
| Saturated Fat 0.39g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 231mg | 10% |
| Potassium 188mg | 5% |
| Total Carbs 19.61g | 5% |
| Dietary Fiber 3.9g | 13% |
| Sugars 0.97g | 1% |
| Protein 4.46g | 7% |
