Quesadillas

Grilled Turkey Ham Quesadillas

¼ cup salsa
4 (7-inch) flour tortillas
½ cup (2 ounces) shredded reduced-sodium reduced-fat Monterey Jack cheese
¼ cup finely chopped turkey ham
1 can (4 ounces) diced green chilies, drained
Additional salsa (optional)
Fat-free sour cream (optional)

1. To prevent sticking, spray grid with nonstick cooking spray. Prepare coals for grilling.
2. Spread 1 tablespoon salsa onto each tortilla. Sprinkle cheese, turkey ham and chilies equally over half of each tortilla; fold over uncovered half to make "sandwich". Spray tops and bottoms of tortilla "sandwiches" with cooking spray.
3. Grill quesadillas on uncovered grill over medium coals 1½ minutes per side or until cheese is melted and tortillas are golden brown, turning once. Quarter each quesadilla and serve with additional salsa and nonfat sour cream, if desired. (Makes 8 servings.)

Nutrients per Serving: 66 calories, 8g carbohydrate, <1g dietary fiber, 4g protein, 2g fat, 1g saturated fat, 5mg cholesterol, 195mg sodium.

Wild Wedges

1 (8-inch) fat-free flour tortillas
Nonstick cooking spray
1/3 cup shredded reduced-fat Cheddar cheese
1/3 cup chopped cooked chicken or turkey
1 green onion, thinly sliced
2 tablespoons mild, thick and chunky salsa

1. Heat large nonstick skillet over medium heat until hot.
2. Spray one side of one flour tortilla with cooking spray, place, sprayed side down, in skillet. Top with cheese, chicken, green onion and salsa. Place remaining tortilla over mixture; spray with cooking spray.
3. Cook 2 to 3 minutes per side or until golden brown and cheese is melted. Cut into 8 triangles.           (Makes 4 servings.)

Variation: For bean quesadillas, omit the chicken and spread 1/3 cup canned fat-free refried beans over one of the tortillas.

Nutrients per Serving: 76 calories, 8g carbohydrate, 4g dietary fiber, 4g protein, 2g fat, 1g saturated fat, 14mg cholesterol, 282mg sodium.

(Recipes taken from Low-Carb Snacks & Appetizers, Favorite All Time Recipes.)