Sweet Potato Quesadillas
This easy to make, pre-colonial Mexican meal is basically a grilled tortilla sandwich. It can have any number of fillings: cheese, squash, even mashed potatoes. Tonight you get the flavors of savory sweet potatoes (or yams), onions, peppers, garlic, Kalamata olives and lime juice. Some quick beans and rice are added to complete this meal. You can use your own salsa and guacamole or your favorite commercial products.
You can use your own salsa and guacamole – See “Tips and Time Savers” – or your favorite commercial products.
Grocery List Sweet Potato Quesadillas
Sweet Potato Quesadillas
Produce
1 head garlic
1 yellow onion (if needed)
1 bunch fresh cilantro (if needed)
red bell pepper (if needed)
1 jalapeno pepper
1 Anaheim Pepper
one sweet potato or yam
1 slicing tomato
2 avocados
1 lime
1 orange
Canned/Dried Foods
brown rice (if needed)
one 15 oz. can black beans
one 15 oz. can no-salt chunky tomato sauce
low-sodium vegetable broth (if needed)
pitted Calamata olives (if needed)
ground cumin (if needed)
Frozen Food
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt (if needed)
4 oz. sharp cheddar cheese
9″ corn or whole wheat tortillas
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Nutritional Value Sweet Potato Quesadillas
Nutritional Analysis
Sweet Potato Quesadillas
Per Serving
Calories: 620
Protein: 24 g
Carbohydrates: 84 g
Total Fat: 21 g
(Saturated Fat:) 6 g
Dietary Fiber: 18 g
Cholesterol:20 mg
Sodium: 670 mg
% calories from fat: 30.9 %
Serving Size:
One-half a 9” sweet potato quesadilla with chopped avocado, shredded cheese, salsa and yogurt with 2/3 C. beans and rice and 1/2 an orange.
