This is one of those really filling quesadillas. Between the whole wheat wrap, the beans, chicken, AND cheese, it really makes for a great lunch. The salsa verde is a nice twist, but if you don’t like the taste, feel free to substitute regular salsa 🙂
358 calories per serving
1 c cooked shredded or diced chicken breast (Perdue Shortcuts are a great time saver!)
1/3 c salsa verde, divided
1/2 c black beans
1/2 c kidney beans
2 9 inch whole wheat tortillas (80 calorie version)
1/2 c shredded low fat Mexican blend or cheddar cheese
Extra salsa verde for dipping (at only 10 calories for 2 tablespoons, don’t be shy !)
Combine cooked chicken and half the salsa verde in a skillet and heat through . Combine beans and the other half of the salsa, lightly mashing some of the beans with a fork. Microwave for 30 seconds to heat. Spread the bean mix over each tortilla and then the chicken mix and then sprinkle with 1/4 c cheese. Fold in half. Spray skillet with Pam and heat to medium high. Add quesadillas and cook 2-3 minutes each side or until lightly browned. Serve with additional salsa.
This is another one of those very versatile lunches – swap out the black beans for refried beans, the red peppers for green peppers, the cumin for chili powder – and you have a whole different beast ! Just be sure to microwave the wraps for 15 seconds so that they are nice and pliable and don’t break when you are wrapping the contents.
207 calories per serving
15 oz black beans, drained and rinsed, then mashed
1/2 t ground cumin
4 whole wheat tortillas (80 calorie version)
1 c chopped tomato
1 c chopped red bell pepper
1 c salsa
Salt and pepper to taste
Mix beans with cumin, salt, pepper and chopped red peppers. Microwave 1 minute to heat. Spread over tortillas. Sprinkle with salsa and tomato. Roll up and enjoy. Take a look at my instructional video to learn how to fold a wrap so the contents won’t fall out the end 🙂
This has a lot of flavor and is a great lunch salad. You don’t even realize you’re eating lettuce 🙂 And it even fills up my husband ! If you don’t like black beans, substitute kidney or white beans.
305 calories per serving
1/3 c salsa
3 T low fat sour cream
1 T cider vinegar
15 oz can black beans, rinsed
1 c grape tomatoes, halved
1/2 c corn
1/2 c diced avocado
1/4 c chopped cilantro
6 c chopped romaine
2 oz pepper jack cheese, shredded
24 baked tortilla chips
Stir together salsa, sour cream and vinegar to make sauce. Combine the beans, tomatoes, corn, avocado and cilantro with the sauce. Divide lettuce and place on plates. Top with 1/2 c of the bean mix. Sprinkle with cheese. Place 6 chips around each plate and serve.
I mix and match this one all week long. Sometimes Canadian bacon slices are substituted, sometimes shredded low fat cheddar, sometimes mushrooms – pretty much anything you would throw into an omelette works well here.
348 calories per serving
1 Smart Delicious Wrap (100 calorie version)
½ cup Egg Beaters
3 slices lean turkey bacon
1 Light Laughing Cow cheese wedge
2 T salsa
¼ c avocado slices
Salt and pepper to taste
Heat the wrap in the microwave for 15 seconds if they have been refrigerated – this helps them to roll better. Cook turkey bacon according to package instructions and set aside. Heat a small frying pan on med high heat. Remove from heat and spray with Pam. Return to heat and add the Egg Beaters to the pan. Add salt and pepper. Reduce heat to medium. Scramble eggs until set.
Lay the wrap on a plate and spread the cheese evenly over the wrap. Lay the three slices of bacon in the center (be sure to leave a little room at the bottom for folding). Add the eggs in a strip down the center. Spoon the salsa over the eggs. Fold one side over, fold up a bit of the bottom, then fold the other side over to make a wrapped burrito. Serve avocado slices on the side.