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Pan Fried Tuna Quesadilla

This savoury diabetes-friendly tuna quesadilla is made with protein-packed tuna and melty tasty goodness. This delicious lunch or dinner recipe offers a satisfying take on a classic “tuna melt” that is tasty and easy to prepare.
Servings: 2
Calories: 320.8kcal
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes

Ingredients

  • 2 tortilla whole wheat or low carb, 8 inches
  • 5 oz tuna canned, drained
  • 1 tbsp Greek yogurt
  • 1 tsp Dijon mustard
  • ¼ cup green onion (or chives) chopped
  • 1 tbsp cilantro chopped (optional)
  • ½ cup cheddar cheese shredded

Instructions

  • In a small bowl, combine the drained tuna, Greek yogurt, Dijon mustard, green onions (or chives if using), and cilantro (if using) . Mix until well combined.
    5 oz tuna, 1 tbsp Greek yogurt, 1 tsp Dijon mustard, ¼ cup green onion, 1 tbsp cilantro
  • Lay the tortilla on a flat surface. Spread the tuna mixture evenly over half of the tortilla. Sprinkle the shredded cheese and fold the tortilla in half to cover the filling.
    2 tortilla, ½ cup cheddar cheese
  • Heat a non-stick skillet over medium heat and lightly spray with olive oil. Place the quesadilla in the skillet and cook for about 2-3 minutes on each side, or until the tortilla is golden brown and the cheese is melted.
  • Remove the quesadilla from the skillet and let it cool for a minute before cutting it into wedges. Serve and enjoy!

Cooking Tips

  • Tortilla Options: For a lower-carb option, choose low-carb tortillas. Whole wheat tortillas offer more fiber and a better glycemic index than white flour tortillas.
  • Cheese Choices: Use reduced-fat cheddar cheese to lower the calorie and fat content if desired.
  • Even Heating: To ensure even cooking, press down gently on the quesadilla with a spatula while it cooks.
  • Alternative Fillings: Add vegetables like bell peppers, spinach, or tomatoes for extra nutrition and flavour.

Nutrition

Nutrition Facts
Pan Fried Tuna Quesadilla
Amount per Serving
Calories
320.8
% Daily Value*
Fat
 
13.4
g
21
%
Saturated Fat
 
6.6
g
41
%
Cholesterol
 
54.1
mg
18
%
Sodium
 
550
mg
24
%
Potassium
 
193.1
mg
6
%
Carbohydrates
 
24.4
g
8
%
Fiber
 
3.4
g
14
%
Sugar
 
2.7
g
3
%
Protein
 
25.1
g
50
%
Vitamin C
 
2.4
mg
3
%
Vitamin D
 
1
µg
7
%
Calcium
 
311.9
mg
31
%
Iron
 
2.5
mg
14
%
Magnesium
 
27.5
mg
7
%
Zinc
 
1.6
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.