crab cheese quesadillas
Ingredients:
  • (3/4 tsp.) garlic, minced
  • (1/4 cup) green onions, chopped
  • (1) jalapeno pepper, stemmed, seeded and finely diced
  • (1/2 lb.) crabmeat, washed, drained well and shredded into bite-size pieces
  • (2 tsp.) light mayonnaise
  • (2 Tbsp.) fat-free sour cream
  • (4 tsp.) fresh cilantro, minced
  • (4) whole-wheat tortillas
  • (3/4 cup) shredded, reduced-fat Monterey Jack cheese
  • Garnish (optional): salsa, fat-free sour cream, avocado
Servings

4

Lunch

Crab and Cheese Quesadillas

A delicate, creamy crab salad with crunchy green onions stuffed inside a whole-wheat tortilla.

Preparation Time

About 15 minutes

Cook Time

About 3 minutes

    Instructions

  1. 1Place a tortilla on a microwave-safe plate.
  2. 2In a medium bowl, stir together garlic, green onion, jalapeno, crabmeat, light mayo, sour cream, and cilantro.
  3. 3Top whole tortilla with heaping 1/8 cup of cheese and 1/3 cup crab on only half. Microwave on High 2-3 minutes. Fold over, cut into wedges and serve. Repeat with remaining ingredients.

Nutritional Information

Serving Size: 1 quesadilla



Amount Per Serving:

  • Calories 246
  • Total Fat 8 g
  • Total Carbohydrate 25 g
  • Protein 19 g
  • Cholesterol 71 mg
  • Sodium 608 mg
  • Fiber 6 g

Additional Information

Recipe Category: Lunch

Recipe Subcategory: Tacos and Quesadillas

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Eggs, Dairy, Shellfish

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.