Dr. Mohr's VEGETABLE QUESADILLA WITH PROTEIN GUACAMOLE

​Food weight: 3.5 for half the Quesadilla

Recipe Created by Christopher Mohr, PhD, RD, Owner, Mohr Results, Inc.

INGREDIENTS:

Quesadilla
– 3 snack bites of Cabot Light Cheese (50% less fat) or 2.25 oz shredded cheese
– 1 sprouted whole grain tortilla
– ¼ onion, grilled
– 3 slices of fresh tomato

Guacamole
– 1 avocado
– ¼ cup whey protein isolate, unflavored (about 1 scoop)
– 1-2 tbsp chopped fresh cilantro
– Juice of ½ lime
– Pinch of salt

 

DIRECTIONS:

Makes 2 servings

Quesadilla:

1. Place the cheese on the whole grain tortilla.
2. Spray a small pan with nonstick cooking spray and warm over medium heat.  Add the tortilla to the pan, cheese side up.
3. When the cheese is melted, top with grilled onions and fresh tomato.  Fold the tortilla in half and remove from the pan.  Cut in half.

 Guacamole:

1. Slice the avocado in half and remove the pit.  Scoop out the avocado and place in a medium bowl.  Mash until smooth.
2. Add whey protein isolate, cilantro, and lime juice.  Combine until smooth.  Flavor to taste with salt.
3. Scoop half of the guacamole onto each quesadilla slice.  Serve immediately.

Variation:
Substitute grilled onions and tomato with your favorite vegetables.
Ingredient substitutions will change the nutrition information.

Nutrition information for 1 serving (½ of the quesadilla topped with ½ of the guacamole): Food weight: 3.5, 368 calories, 22 g protein (including 8 g of whey protein), 26 g carbohydrate, 10 g fiber, 22 g fat, 6 g saturated fat, 291 mg sodium
Also contains: vitamin A, vitamin B6, vitamin C, folate, vitamin K, calcium, copper, potassium