A Taste of Summer: Easy, Healthy Gourmet Recipes

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A Taste of Summer: Easy, Healthy Gourmet Recipes

Crab and Avocado Quesadilla

Makes: 4 servings
Prep time: 20 minutes
Cook time: 4 minutes

Ingredients
1/4 cup diced onions
1 teaspoon olive oil
1 cup peeled and diced avocado
1/4 cup diced tomatoes
Pinch of ground cumin
Pinch of salt
Pinch of black pepper
4 medium flour tortillas, about 9 inches in diameter
4 teaspoons diced green chilies
1/2 cup chopped crabmeat (canned is fine)
4 tablespoons shredded low-fat Monterey Jack cheese
1/2 cup salsa
4 tablespoons nonfat sour cream

1. In a small pan, saute onions in olive oil until translucent.

2. In a large bowl, combine cooked onions with avocado, tomatoes, cumin, salt, and pepper.

3. Lay tortillas flat. Spread 1/3 cup of the avocado mixture, 1 teaspoon green chilies, 2 tablespoons crabmeat, and 1 tablespoon cheese on each. Fold tortillas in half; place in a pan coated with nonstick spray. Cook over medium heat 3 to 5 minutes per side, or until cheese is melted. Serve with salsa and sour cream.

Nutrition facts per serving: 395 calories, 16g protein, 61g carbohydrate, 10g fat (2.5g saturated), 5g fiber