Quesadilla with Ham, Apple and Chees

Quesadilla with Ham, Apple and Chees

2 servings
Preparation 10 min
Cooking 5 min

470 calories per serving 


Ingredients

2 wheat tortillas, large   130 g
1 apples, green , cut into thin slices   180 g
1/2 red onions, chopped   80 g
100 g ham, thinly sliced    
2 tbsp Dijon mustard   30 mL
3 tbsp sour cream   45 mL
1 tbsp lemon, freshly squeezed   1/2 lemon
1/2 tsp curry powder   2 g
2/3 cup Cheddar cheese, grated   50 g

Before you start

Depending on the quantity of quesadillas you wish to prepare, you may choose to cook them in a nonstick pan, or to arrange them on a baking sheet then broil them in an oven, at about 10 cm from the heat.

Method

  1. Put half of the tortillas on a working surface. Portion out the apples, onion and ham onto the tortillas. In a small bowl, mix well the mustard, sour cream, lemon juice and curry. Spread this mixture evenly on the tortillas, then top with the cheese and cover with the remaining tortillas.
  2. Sauté each quesadilla in a nonstick pan over medium-low heat 1-2 min, then flip it over using a spatula. Cook an additional 2 min until the cheese has melted and the tortillas are golden-coloured. Pay attention not to overcook the tortillas to a crispy texture – they should remain somewhat soft and pliable. Repeat with the remaining quesadillas. (You can keep them warm in a 95°C/200°F oven for a few minutes). Alternatively, quesadillas may be broiled, about 2 min per side. Do not overcook: tortillas should not be too crisp and remain soft.
  3. Cut each quesadilla into 6 wedges then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

470

Fat

19 g

29 %

Saturated 9 g
+ Trans 0 g

45 %

Cholesterol

60 mg

Sodium

1230 mg

51 %

Carbohydrate

55 g

18 %

Fibre

5 g

20 %

Sugars

10 g

Protein

23 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

25 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 2 servings
Milk and Alternatives: ½ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin E
Good source of :
Calcium, Fibre, Iron, Magnesium, Manganese, Potassium, Vitamin B6
Excellent source of :
Folacin, Niacin, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Zinc

More info


This recipe is in the following categories: Cheese | Pork | Main courses/Entrées | Sandwiches | High Calcium | High Fibre | High Iron

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!