Quesadilla (Beef, Vegetable or Chicken)

• परोसना: 6 servings
• सक्रिय समय: 10 minutes
• कुल समय: 25 minutes

सामग्री

6 - 8 flour tortillas (20cm/8")

2 cups (200g) shredded Monterey Jack cheese (or other of choice, Note 1)

3/4 cup roughly chopped coriander/cilantro

1 cup corn kernels (frozen thawed or can drained)

ONE Filling of Choice, below (beef, chicken or vegetable)

1 tsp each onion powder, dried oregano, salt

2 tsp each cumin powder, paprika

1/4 tsp each black pepper, cayenne pepper (optional)

1/2 tbsp olive oil

2 garlic cloves (, minced)

1/2 onion (, finely chopped)

500g / 1 lb ground beef / mince

1 small red capsicum/bell peppers (, diced)

2 tbsp tomato paste

1/4 cup (65 ml) water

2 1/2 tbsp olive oil

500 g/1 lb chicken thighs (, skinless boneless, Note 2)

2 garlic cloves (, minced)

1 small onion (, quartered and sliced)

1 small red capsicum/bell pepper (, diced)

2 tbsp vegetable oil

1 onion (, diced)

2 cloves garlic (, minced)

1 can of black beans, drained (400g/14oz)

1 capsicum/bell pepper (, diced, any colour)

1 cup corn (canned drained or frozen thawed)

1/4 cup tomato paste

1/4 cup (65 ml) water

निर्देश

QUESADILLAS

Place tortilla on work surface. Sprinkle one side with a bit of cheese, top with Filling of Choice. Sprinkle with corn*, coriander and top with cheese. Fold in half.

Preheat non stick skillet over medium low heat (no oil, if pan is not non-stick use 2 tsp oil).

Place quesadilla in skillet, press down lightly, cover with lid. Cook for 3 minutes until underside is super golden brown and crispy.

Carefully flip over the folded edge (see video). Press down lightly. Cook for 3 minutes until crispy (no lid).

Transfer to cutting board, cut in half. Serve immediately!

Dipping Sauce options: Sour cream, salsa, Avocado Sauce (pictured)

Spice Mix:

Mix ingredients in a small bowl. Use for one of the Fillings Options below.

Beef Filling:

Heat oil in a skillet over high heat. Add onion and garlic, cook for 2 minutes.

Add beef and cook, breaking it up as you go. Once it changes from pink to brown, add capsicum. Cook for 1 minute.

Add tomato paste, water and Spice Mix. Cook for 2 minutes. Transfer to bowl, cool.

Chicken Filling:

Drizzle chicken with 1 tbsp oil, toss to coat. Sprinkle over Spice Mix, toss well to coat.

Heat 1 tbsp oil in a large skillet over high heat. Add onion and garlic, cook for 2 minutes. Add capsicum and cook for 1 minute. Transfer to bowl, cool.

Return pan to stove, reduce to medium heat. Add remaining 1/2 tbsp oil. Add chicken and cook for 3 minutes until deep golden. Turn and cook for 3 minutes until cooked through.

Transfer chicken to cutting board, rest for 2 minutes then dice and cool. Combine with capsicum mixture.

Vegetable Filling:

Heat oil in a skillet over high heat. Add onion and garlic, cook for 2 minutes. Add capsicum, cook for 1 minute.

Add beans, corn, tomato paste, water and Spice Mix. Cook for 2 minutes. Transfer to bowl, cool.

पोषण

• कैलोरीज़: 418 kcal
• कुल वसा: 21 g
• संतृप्त वसा: 8.2 g
• असंतृप्त वसा: 11.8 g
• कोलेस्ट्रॉल: 94 mg
• सोडियम: 795 mg
• कुल कार्बोहाइड्रेट: 33 g
• आहार फाइबर: 2.3 g
• कुल शर्करा: 1.4 g
• प्रोटीन: 26 g