Quesadilla with Avocado Salsa
Quesadilla with avocado salsa - Snack Mexican style. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
The iron-rich spinach offers a lot of blood-purifying chlorophyll. The vitamin C of the tomatoes and lime juice supports the absorption of iron from the spinach.
The Quesadilla with Salsa still tastes delicious and fresh the next day. For this purpose briefly warm the Quesadilla in a preheated oven and enjoy it with the cooled salsa and cheese cream.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 113.4 μg | (38 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 42.1 mg | (44 %) | ||
| Potassium | 843 mg | (21 %) | ||
| Calcium | 340 mg | (34 %) | ||
| Magnesium | 59.5 mg | (20 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 18.6 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 32.9 mg | |||
| Cholesterol | 15.7 mg |
Ingredients
- Ingredients
- 2 Tbsps Shredded cheese
- 2 ozs cream cheese (2 tablespoons)
- ground cilantro
- salt
- peppers
- cayenne pepper
- 2 Wheat tortillas
- 1 handful Baby spinach
- ¼ Avocado
- 2 Tomatoes
- 1 tsp Lime juice
Preparation steps
Mix cheese with cream cheese to make a cream. Season to taste with cilantro, salt, pepper and cayenne pepper.
Spread half of the cheese mixture on 1 tortilla. Wash the spinach, shake dry and spread on the tortilla. 2. place the tortilla on top.
For the salsa, dice the avocado flesh. Clean, wash and finely dice the tomatoes. Mix the diced tomatoes and avocado in a bowl with salt, pepper and lime juice.
cook the quesadilla in a hot coated pan on each side at medium heat for 3-4 minutes. Cut into pieces and serve on a plate with the remaining cheese cream and the salsa.
