When the weather is warm and summery, I crave to eat light and fresh foods that incorporate summery ingredients like mangoes and avocadoes. Here is a recipe I found off of "mambo sprouts" that is sure to satisfy your summer food craving: Avocado & crab quesadillas with mango salsa. You can adjust the recipe to your taste. I personally would leave out the cheese as I can't digest it and don't care for cheese alteratives. You could always substitute with things like hummus...or just extra mashed avocado. Also, you can try including some mango chunks into the quesadilla itself.Salsa:
1/2 organic mango seeded and diced
1 roma tomato, seeded and diced
Juice of 1 organic lime, freshly squeezed
1/2 Tbsp. mint
3 Tbsp. raspberry vinegar
Quesadilla:
1 cup crab, cooked and shredded
3 oz. monterey jack cheese, shredded or soy cheese alternative
1 organic avocado, diced
1/4 cup scallions, chopped
1/4 cup organic bell pepper, roasted and chopped
3 Tbsp. roasted sweet corn
1 Tbsp. lime juice
6 flour tortillas
Salt and pepper to taste
Directions:
Salsa:
In a bowl, combine all ingredients and toss gently.
Cover and chill at least 1 hour.
Quesadillas:
Preheat oven to 350ยบ F.
Combine all ingredients except tortillas and toss gently. Season.
Place three tortillas on baking sheet and divide mixture over tortillas, spreading evenly.
Top with tortillas and bake until the cheese is just melted.
Cut into triangles and serve with mango salsa.
Servings: 6
Nutritional information per serving: Calories 330, Fat 110 , Total Fat 13g , Saturated Fat 4.5g , Cholesterol 45mg , Sodium 670mg , Total Carbohydrates 37g , Fiber 5 g, Sugars 5g , Protein 18g, Vitamin C 30%, Vitamin A 8%, Calcium 20%, Iron 10%.
Nutritional data in these recipes is approximate. It is provided by manufactures or through analysis with industry software that uses USDA data. Persons on special diets requiring more specific nutrient data should consult a physician or registered dietitian.
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