Wednesday, May 26, 2010

CHICKEN AVOCADO QUESADILLA WITH SPANISH RICE & CORN

We love Mexican food at our house! The problem is, typically Mexican is one of the least healthy options with all that cheese, meat, and oil. There are ways to cut back on some of the fat and calories without compromising too much of the flavor. For these quesadillas I used Mission brand low-carb, high fiber wheat tortillas. The outside of the tortilla was very lightly brushed with Smart Balance spread. The chicken inside was baked with skin removed and I used the cheese sparingly. I was trying to use up some leftover ingredients I had in the fridge so I threw in some sliced olives and avocado (the good kind of fat), and mild pepper rings (which were ok, but I think I'll omit them next time). I kept the finished quesadillas warm in a covered pan in the oven that was set to 200 until ready to serve.

Be sure to read below for a great trick for trimming kernels from a cob of corn!

CHICKEN AVOCADO QUESADILLA

tortillas of your choice
baked or rotisserie chicken
avocado, sliced
olives, sliced
cheddar jack cheese
mild yellow pepper rings (optional)

Heat skillet over medium heat. Brush one side of tortilla with butter, oil or other spread; flip and add fillings to one half of the tortilla. Fold in half and place on skillet. Press down with a plate or other skillet. Cook until underside of tortilla is nicely browned. Flip and repeat. Serve with reduced fat sour cream or salsa.

CORN OFF THE COB:

Boil or steam ears of corn until tender but not mushy. Cut kernels from ears of corn. A great trick to making this easy and with no mess is to place the pointy end of the cob down into the center hole of a bunt cake pan . Hold the other end of the cob with one hand while cutting kernels off with a sharp knife. The kernels will fall into the bunt pan where you can then add butter and seasonings of your choice. I used Smart Balance spread, salt and some fresh snipped chives.

RED SPANISH RICE:

2 Tbsp. oil
1/2 - 1 medium onion, chopped
1 C. uncooked long grain rice (I used half white, half brown)

In large skillet heat oil then add onion and rice. Stir and cook until rice is slightly golden, about 5 minutes. Then add:

2 1/2 C. water
1 small green pepper, chopped
1 8 oz can tomato sauce
1 small can green chilies (optional)
1/8 tsp. garlic powder
3/4 tsp. chili powder
1 1/2 tsp. salt
1/8 tsp. cumin

Stir to combine and bring to boil. Turn down heat to low, cover and simmer for approx. 30-40 minutes or until rice is tender; stirring occasionally.

2 comments:

Shari said...

That looks soooo yummy Kel!

grace said...

as i hop around the internet, it's meals like this that snatch my attention more than any other. i LOVE avocados and fresh corn and i think your serving plate of food looks phenomenal. greatness. :)