Quesadillas con Curry

Quesadillas con Curry

Indian flavors star in this twist on simple quesadillas.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
6 25 min 25 min

Directions

Ingredients

  • 1 teaspoon canola oil
  • 1 small onion, chopped
  • 3 cloves garlic, finely chopped
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 15-ounce c 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

Cooking Instruction

Step 1

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.

Step 2

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.

Step 3

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.


Nutrition

  • Serving: Per serving
  • Calories: 247
  • Carbohydrates: 42g
  • Fat: 5g
  • Protein: 8g
  • Dietary Fiber: 5g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 206mg
  • Sodium: 512mg
  • Exchanges: 2 1/2 starch, 1/2 lean meat
  • Carbohydrate Servings: 2 1/2