Fish

Crab and Avocado Quesadilla (no avocado due to fat) takes several minutes to prepare.

Crab and Avocado Quesadilla (no avocado due to fat) takes several minutes to cook.

Crab and Avocado Quesadilla (no avocado due to fat) makes 4 servings.

The ingredients for Crab and Avocado Quesadilla (no avocado due to fat) are:

Ingredients
1/4 cup diced onions
1 teaspoon olive oil
1 cup peeled and diced avocado
1/4 cup diced tomatoes
Pinch of ground cumin
Pinch of salt
Pinch of black pepper
4 medium flour tortillas, about 9 inches in diameter
4 teaspoons diced green chilies
1/2 cup chopped crabmeat (canned is fine)
4 tablespoons shredded low-fat Monterey Jack cheese
1/2 cup salsa
4 tablespoons nonfat sour cream
1. In a small pan, saute onions in olive oil until translucent.
2. In a large bowl, combine cooked onions with avocado, tomatoes, cumin, salt, and pepper.
3. Lay tortillas flat. Spread 1/3 cup of the avocado mixture, 1 teaspoon green chilies, 2 tablespoons crabmeat, and 1 tablespoon cheese on each. Fold tortillas in half; place in a pan coated with nonstick spray. Cook over medium heat 3 to 5 minutes per side, or until cheese is melted. Serve with salsa and sour cream.
Nutrition facts per serving: 395 calories, 16g protein, 61g carbohydrate, 10g fat (2.5g saturated), 5g fiber

Here is how you make Crab and Avocado Quesadilla (no avocado due to fat):

Ingredients1/4 cup diced onions1 teaspoon olive oil1 cup peeled and diced avocado1/4 cup diced tomatoesPinch of ground cuminPinch of saltPinch of black pepper4 medium flour tortillas, about 9 inches in diameter4 teaspoons diced green chilies1/2 cup chopped crabmeat (canned is fine) 4 tablespoons shredded low-fat Monterey Jack cheese1/2 cup salsa4 tablespoons nonfat sour cream1. In a small pan, saute onions in olive oil until translucent.2. In a large bowl, combine cooked onions with avocado, tomatoes, cumin, salt, and pepper.3. Lay tortillas flat. Spread 1/3 cup of the avocado mixture, 1 teaspoon green chilies, 2 tablespoons crabmeat, and 1 tablespoon cheese on each. Fold tortillas in half; place in a pan coated with nonstick spray. Cook over medium heat 3 to 5 minutes per side, or until cheese is melted. Serve with salsa and sour cream.Nutrition facts per serving: 395 calories, 16g protein, 61g carbohydrate, 10g fat (2.5g saturated), 5g fiberNumber of Servings: 4Recipe submitted by SparkPeople user TRISHA1107.

The nutritional information for Crab and Avocado Quesadilla (no avocado due to fat) is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 437.8

• Total Fat: 20.1 g
• Cholesterol: 32.8 mg
• Sodium: 847.1 mg
• Total Carbs: 49.7 g
• Dietary Fiber: 3.3 g
• Protein: 14.0 g