Smoked Turkey and Jack Cheese Quesadillas
This is a light yet satisfying meal in a hurry. We like to serve the quesadillas with carrot and celery sticks.
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes 2nd Edition from our online store.
Prep time: 5 minutes
Serves 2; serving size: 1 quesadilla
4 8-in diameter whole wheat or regular flour tortillas
2/3 cup shredded, fat-free Monterey jack, fat-free jalapeno-flavored jack cheese, or fat-free cheddar cheese, divided
1/4 cup chopped canned mild green chiles or coarsely chopped bottled roasted red sweet pepper, well drained, divided
1/3 cup diced (1/4-in) fresh tomato
4 to 6 large very thin slices (about 5 oz) smoked lean turkey breast
- Lay a tortilla on a microwave-safe plate. Sprinkle the tortilla evenly with 1/4 of the cheese. Cover the plate with a plastic microwave cover. Microwave on 50 percent power for 1 minute. If the cheese isn’t partially melted, continue microwaving on 50 percent power just until it partially melts, stopping and checking every 30 seconds.
- Spread half the green chiles (or red sweet pepper) and half the tomato over the cheese (or sprinkle the green pepper over the melted cheese). Lay half the turkey slices over the top, pressing down lightly. Sprinkle 1/4 cup of the cheese over the turkey. Cover the cheese with a second tortilla.
- Return the quesadilla to the microwave oven. Cover with a plastic microwave cover. Microwave on 50 percent power for 1 minute. Lift the edge of the tortilla to see if the cheese is melted; if not, continue microwaving, checking every 20 seconds until the cheese is melted.
- Repeat the assembly and microwaving process for the second quesadilla. Cut the quesadillas into wedges and serve.
2 1/2 Starch
4 Very Lean Meat
Calories: 342 g
Calories from Fat: 18 g
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 63 mg
Sodium: 740 mg
Total Carbohydrate: 43 g
Dietary Fiber: 4 g
Sugars: 2 g
Protein: 38 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.
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