If you're looking for a delicious and satisfying meal, look no further than the 1 quesadilla (113 g) Calabacita & Cheese Quesadilla. This Mexican-inspired dish is packed with flavor and nutrition, making it a great option for a quick meal or snack. With just 240 calories per serving, it's a guilt-free way to satisfy your hunger.

In addition to being low in calories, the Calabacita & Cheese Quesadilla is also low in fat and high in protein. It contains 9g of fat, 22g of carbohydrates, and 11g of protein, as well as 2g of dietary fiber. This makes it a great choice for anyone looking to maintain a healthy weight or improve their overall health.

In this article, we'll explore the nutritional benefits of the Calabacita & Cheese Quesadilla, as well as provide some ideas for serving and preparing it at home.

Calories per serving

At only 240 calories per serving, the Calabacita & Cheese Quesadilla is a great option for those watching their weight or trying to make healthier food choices. It's also a good choice for anyone looking for a quick and filling meal or snack. By keeping the serving size small and using healthy ingredients like zucchini and low-fat cheese, this dish manages to be satisfying and nutritious without packing on the calories.

Fat Content

While the Calabacita & Cheese Quesadilla does contain some fat, it's fairly low in comparison to other Mexican-inspired dishes. With just 9g of fat per serving, it's a good option for anyone watching their fat intake or trying to maintain a healthy weight. The fat in this dish comes from the cheese and the tortilla, both of which can be chosen in low-fat or whole-grain versions to decrease the overall fat content. Adding lean protein sources like chicken or black beans can also help to balance out the fat content.

Carbohydrates

With 22g of carbohydrates per serving, the Calabacita & Cheese Quesadilla is a good source of energy and nutrients for the body. Most of these carbohydrates come from the tortilla and zucchini, with a small amount from the cheese. If you're watching your carbohydrate intake, you can choose a low-carb tortilla or swap out some of the zucchini for other low-carb vegetables like bell peppers or onions. Additionally, adding some healthy fats like avocado can help to slow down the digestion of the carbohydrates and keep you feeling full longer.

Protein

At 11g of protein per serving, the Calabacita & Cheese Quesadilla is a good source of this essential nutrient. Protein is important for building and repairing tissues in the body, as well as for providing energy. To increase the protein content of this dish, you can add some lean chicken or turkey, black beans, or tofu. This will also help to make the dish more filling and satisfying.

Dietary Fiber

With 2g of dietary fiber per serving, the Calabacita & Cheese Quesadilla is a good source of this important nutrient. Fiber is important for maintaining healthy digestion, as well as for keeping you feeling full and satiated. To increase the fiber content of this dish, you can add some additional vegetables like spinach or kale. Using a whole-grain tortilla can also help to boost the fiber content.

Vitamins and Minerals

The Calabacita & Cheese Quesadilla is packed with a variety of vitamins and minerals, making it a nutritious and well-rounded meal option. Some of the key vitamins and minerals found in this dish include vitamin C, vitamin A, calcium, and iron. These nutrients are important for maintaining healthy bones, skin, and hair, as well as for supporting the immune system and overall health.

Ingredients List

To make a Calabacita & Cheese Quesadilla at home, you'll need the following ingredients:

• 1 small zucchini, chopped
• 1/4 cup chopped onion
• 1/4 cup shredded low-fat cheddar cheese
• 1 8-inch whole-grain tortilla
• 1 tablespoon olive oil

Health Benefits

The Calabacita & Cheese Quesadilla offers a variety of health benefits, including:

• Low calorie: With just 240 calories per serving, this dish is a great option for anyone watching their calorie intake.
• High in protein: The protein in this dish helps to keep you feeling full and satisfied, as well as providing essential nutrients for the body.
• High in vitamins and minerals: The variety of vitamins and minerals found in this dish help to support overall health and well-being.

Serving Suggestions

There are a variety of ways to serve the Calabacita & Cheese Quesadilla, depending on your preferences and dietary needs. Some ideas include:

• Top with salsa, avocado, or Greek yogurt for added flavor and nutrition.
• Serve with a side of beans or rice for a more filling meal.
• Add some slices of grilled chicken or tofu for additional protein.

Preparation Method

To make a Calabacita & Cheese Quesadilla at home, follow these steps:

1. Heat the olive oil in a medium-sized frying pan over medium-high heat. Add the chopped zucchini and onion, and cook for 5-7 minutes or until the vegetables are tender.
2. Spread the shredded cheese over one half of the tortilla, then add the cooked vegetables on top.
3. Fold the tortilla in half to create a quesadilla.
4. Place the quesadilla back in the frying pan and cook for 2-3 minutes on each side or until the cheese is melted and the tortilla is crispy.
5. Remove from heat and let cool for a few minutes before slicing and serving.