Food & Fitness
Recipes
Grilled Pork and Cheese Quesadillas
A quick mexican meal with great flavor.
Serves 16; Serving size: 1/4 quesadilla
Prep time: 5 minutes
Cook time: 25 minute
Ingredients
Cooking spray
1 lb ground pork loin
2 tsp minced garlic
Salt and pepper to taste
1/2 cup reduced-fat cheddar cheese
1/2 cup reduced-fat Monterey Jack cheese
4 scallions, thinly sliced
1 (4-oz) can chopped green chilies, drained
8 (6-inch) corn or whole-wheat flour tortillas
Garnishes
1/2 cup nonfat sour cream or nonfat Greek-style yogurt
1/2 cup prepared Roasted Pepper and Cherry Tomato Salsa.
Note: If using purchased salsa, sodium content will be much higher.
Preparation
- Spray a nonstick skillet with cooking spray.
- Cook the ground pork and garlic for about 5 to 7 minutes until there are no traces of pink in the meat.
- Drain any excess fat; season with salt and pepper to taste.
- Combine the pork with the cheeses, scallions, and green chilies.
- Spread the filling evenly over four tortillas.
- Top with remaining tortillas to form a quesadilla and press lightly together.
- Heat a nonstick pan over medium heat.
- Lightly coat the pan with cooking spray.
- Place the quesadilla in a pan andcook for 2 minutes on each side until lightly toasted.
- Cut into wedges to serve. Serve with sour cream and salsa.
Nutrition Information
Exchanges/Choices:
1/2 Starch
1 Lean Meat
Calories 85
Calories From Fat 20
Total Fat 2.5 g
Saturated Fat 1.2 g
Trans Fat 0 g
Cholesterol 20 mg
Sodium 95 mg (without added salt)
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 1 g
Protein 9 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
