Crab and Avocado Quesadilla
Makes: 4 servingsPrep time: 20 minutesCook time: 4 minutes
Ingredients1/4 cup diced onions1 teaspoon olive oil1 cup peeled and diced avocado1/4 cup diced tomatoesPinch of ground cuminPinch of saltPinch of black pepper4 medium flour tortillas, about 9 inches in diameter4 teaspoons diced green chilies1/2 cup chopped crabmeat (canned is fine) 4 tablespoons shredded low-fat Monterey Jack cheese1/2 cup salsa4 tablespoons nonfat sour cream
1. In a small pan, saute onions in olive oil until translucent.
2. In a large bowl, combine cooked onions with avocado, tomatoes, cumin, salt, and pepper.
3. Lay tortillas flat. Spread 1/3 cup of the avocado mixture, 1 teaspoon green chilies, 2 tablespoons crabmeat, and 1 tablespoon cheese on each. Fold tortillas in half; place in a pan coated with nonstick spray. Cook over medium heat 3 to 5 minutes per side, or until cheese is melted. Serve with salsa and sour cream.
Nutrition facts per serving: 395 calories, 16g protein, 61g carbohydrate, 10g fat (2.5g saturated), 5g fiber