Pan Fried Tuna Quesadilla
- Suitable for diets:
- Heart-Healthy
- High-Protein
- Nut-Free
- Soy-Free
Why Diabetes Friendly?
- Whole Grain/Low-Carb Tortillas: Using whole wheat or low-carb tortillas helps keep the carbohydrate content lower, which is beneficial for blood sugar control.
- High in Protein: The tuna and cheese provide a good amount of protein, which helps in maintaining satiety and stabilizing blood sugar levels.
- Healthy Fats: The combination of tuna and cheese offers healthy fats, which are essential for a balanced diet and beneficial for heart health.
- Low in Added Sugars: This recipe has no added sugars, making it a suitable choice for those managing diabetes.
- Rich in Nutrients: Ingredients like Greek yogurt and green onions add additional nutrients without adding excess calories or carbs.
Ingredients
- tortilla (whole wheat or low carb, 8 inches) 2
- tuna (canned, drained) 5 oz
- Greek yogurt 1 tbsp
- Dijon mustard 1 tsp
- green onion ((or chives) chopped) ¼ cup
- cilantro (chopped (optional)) 1 tbsp
- cheddar cheese (shredded) ½ cup
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.
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!
FAQ
Can I use a different type of cheese?
Yes, you can use mozzarella, Monterey Jack, or any cheese you prefer that melts well.What can I substitute for Greek yogurt?
You can use regular yogurt or a dairy-free yogurt alternative.How can I make this recipe dairy-free?
Use dairy-free cheese and a dairy-free yogurt alternative.Is it possible to make these ahead of time?
Yes, you can prepare the filling ahead of time and store it in the refrigerator. Assemble and cook the quesadillas when ready to eat.Can I bake the quesadilla instead of frying?
Yes, you can bake it in a preheated oven at 375°F (190°C) for about 10-12 minutes or until the tortilla is crispy and the cheese is melted.What can I serve with this quesadilla?
Serve with a side of salsa, guacamole, or a fresh green salad for a complete meal.How do I prevent the quesadilla from getting soggy?
Ensure the skillet is hot before adding the quesadilla, and avoid overfilling with the tuna mixture.
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