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These quesadillas are little Tex-Mex sandwiches that are pan-fried and served with a quick Atramentous Bean and Tomato salad. The array of textures and flavors from the earthy, compact mushrooms to the bendable cheese and brittle tortillas combines to actualize a tasty, acceptable meal.
The mushrooms and appearance are pre-cooked, which can be done in the aforementioned bucket that will be acclimated to baker the quesadillas or in a bake oven.
SHOPPING LIST: To buy: 10 ounces cooked, medium, bald shrimp, 1 babyish amalgamation shredded, reduced-fat cheddar cheese (see note), 1 amalgamation 6-inch blah tortillas, 1 can atramentous beans, 1/4 batter sliced, babyish bello mushrooms, 1 bag washed, ready-to-eat spinach, 1 alembic diced/chopped bought tomatoes. Staples: olive oil spray, reduced-fat oil and alkali bathrobe (see note), salt, atramentous peppercorns.
Shrimp Mushroom Quesadillas
Note: Look for low-fat cheddar cheese absolute per ounce: 49 calories, 2 g fat, 1.2 g saturated fat, 174 mg sodium.
Stove-top method: Calefaction a nonstick bucket over medium-high heat. Add the mushrooms and sauté 2 account or until mushrooms are soft. Activity in appearance until it wilts, about 1 minute. Drain and abolish to a basin and add alkali and pepper to taste.
Microwave method: Abode mushrooms in a microwave-safe basin and bake on aerial 2 minutes. Abolish from bake and activity in appearance and acknowledgment to the bake for 1 minute. Activity to amalgamate ingredients. Drain and add alkali and pepper to taste.
Heat two nonstick skillets over medium-high calefaction and aerosol with olive oil spray. Add 2 tortillas and calefaction about 1 minute or until basal is golden. Turn over and beanery 1/4 of the mushrooms and appearance admixture over 1/2 of anniversary of the tortillas.
Place 1/4 of the shrimp on top of anniversary tortilla and baptize 1-1/2-tablespoons of the disconnected cheese over the shrimp on anniversary tortilla. Gently bend in half, awning with a lid and sauté 1 minute. Turn over, cover, and sauté 1 minute or until cheese melts. Abolish abode 2 tortillas on anniversary banquet plates. Repeat action for 2 actual tortillas.
Nutrition advice per serving: 365 calories, 67 calories from fat, 7.5 g absolute fat, 1.9 g saturated fat, 2.2 g monounsaturated fat, 263 mg cholesterol, 418 mg sodium, 29.4 g carbohydrate, 4 g comestible fiber, 0.7 g sugars, 45.1 g protein. Exchanges: 2 starch, 5 angular meat.
Black Bean and Tomato Salad
Note: Look for reduced-fat vinaigrette or oil and alkali bathrobe absolute per tablespoon: 11 calories, 1 g fat, 4 mg sodium.
Place atramentous beans and tomatoes in a bowl. Add bathrobe and alkali and pepper to taste. Toss well.
Nutrition advice per serving: 112 calories, 13 calories from fat, 1.5 g absolute fat, 0.2 g saturated fat, 0.4 g monounsaturated fat, 1 mg cholesterol, 9 mg sodium, 19.5 g carbohydrate, 6.7 g comestible fiber, 3.1 g sugars, 6.6 g protein. Exchanges: 1 starch, 1/2 fat.
Recipe from: “Fast and Flavorful: Great Diabetes Meals from Market to Table,” by Linda Gassenheimer, appear by the American Diabetes Association; reprinted with permission.
Diabetes Quick Fix is a Tribune News Service cavalcade from Linda Gassenheimer. She is the columnist of “Mix ‘n’ Match Meals in Account for People with Diabetes.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: [email protected]
Quick Easy Shrimp Recipes Dinner – quick easy shrimp recipes dinner
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