Recipe for terrific turkey quesadillas

For a delicious, easy meal, try a healthy turkey quesadilla. This spicy Southwestern dish is also great with ground chicken, beef or pork, which offers vitamin B6. Peppers and onions offer vitamin C and folate, and the cheese provides calcium.

Preparation time: 20 minutes

Cooking time: 25 minutes

Serves 6

• 6 flour tortillas, 18 cm (7 in) in diameter
• 10 ml (2 tsp) olive oil
• 1 medium yellow onion, finely chopped (250 g/1 c)
• 1 medium sweet red pepper, cored, seeded and diced
• 625 g (1 1⁄4 lb) ground turkey
• 1 ml (1⁄4 tsp) salt
• 2 cloves garlic, minced
• 5 ml (1 tsp) each ground cumin, chili powder and dried oregano, crumbled
• 1 jalapeño pepper, seeded and finely chopped (15 ml/1 tbsp)
• 125 ml (1⁄2 c) low-sodium tomato sauce
• 30 ml (2 tbsp) minced fresh cilantro (coriander) or 30 ml (2 tbsp) minced parsley mixed with 4 ml (3⁄4 tsp)  dried cilantro
• 125 ml (1⁄2 c) grated Monterey Jack cheese (60 g/2 oz)
• 250 ml (1 c) tomato salsa

  1. Preheat oven to 180ºC (350°F). Wrap tortillas in aluminum foil and heat in oven eight minutes. Meanwhile, in a 30 centimetre (12 inch) nonstick skillet, heat oil over moderate heat. Add onion and red pepper and sauté, stirring occasionally, five minutes or until onion is soft.

  2. Add turkey and salt to skillet and sauté, stirring, three minutes or until turkey is no longer pink. Add garlic, cumin, chili powder, oregano and jalapeño pepper; sauté, stirring, one minute or until mixture is dry. Stir in tomato sauce and cilantro.

  3. Increase the oven temperature to 230ºC (450°F). Unwrap tortillas and place on greased baking sheets. Spread equal amount of turkey mixture on each tortilla and sprinkle with cheese. Bake for 8 to 10 minutes or until cheese is melted and tortillas are golden. Serve with salsa.

  Calories: 277, fat: 9 g, saturated fat: 1 g, sodium: 213 mg, carbohydrate: 22 g, protein: 26 g.