Tuna Quesadillas

 

Tuna Quesadillas

USDA Mixing Bowl
So easy, so tasty! This quesadilla can be cooked quickly in the microwave or on the stove. Serve with a fresh salad and an apple for a complete meal.
Prep Time 5 mins
Cook Time 1 min
Course Entree
Cuisine Mexican, Spanish
Servings 4
Calories 280 kcal

Ingredients
  

  • 1 can (12-ounces) tuna, packed in water
  • 2 tablespoons low-fat mayonnaise
  • 4 whole-wheat tortillas
  • 1/2 cup 2% shredded Mexican cheese

Instructions
 

  • Wipe off top of tuna can and drain.
  • Mix tuna with mayonnaise.
  • Place the mixture onto one half of each tortilla. Top mixture with the cheese.
  • Fold each tortilla in half and microwave for about 1 minute.
  • To cook on the stove, fold each tortilla in half and place in a hot skillet coated with cooking spray. Cook until brown on one side, flip and brown on the other side.

Notes

Smart Shopping Tips
  • Tuna may contain some levels of mercury, which is of concern for pregnant and nursing women. Two or three 4-ounce servings per week of light tuna is acceptable. Albacore has more mercury, so limit consumption to one 4-ounce serving per week.
  • Tuna packed in water has less calories than tuna packed in oil.
  • If you are concerned about sustainability, “pole and line” and “trolling” are the two highest-rated fishing methods.
Cooking & Serving Tips:
  • Mix equal parts salsa and nonfat Greek yogurt for a tangy dipping sauce.
  • Ranch dressing can be used in place of mayonnaise.
  • Add anything you like to your quesadilla. Try adding vegetables like cooked spinach and sautéed onions.
  • This recipe is also good with chicken. Imitation crab (also called surimi) can be used in place of tuna.

Nutrition

Serving: 1quesadillaCalories: 280kcalCarbohydrates: 40gProtein: 21gFat: 4.5gSaturated Fat: 1.5gCholesterol: 30mgSodium: 610mgPotassium: 282mgFiber: 5gSugar: 0.5gCalcium: 80mgIron: 3.6mg
Tried this recipe?Let us know how it was!