Barbecue Quesadillas

INGREDIENTS :

• 8 (10-inch) flour tortillas
• 12 ounces smoked or barbecued meat
• 2 cups shredded Cheddar cheese
• 1 cup sauteed red bell peppers, julienne
• 1 cup sauteed onions, julienne
• 1 cup sauteed sliced mushrooms
• Barbecue sauce

DIRECTIONS :

Saute onions, peppers and mushrooms and place in bowl.

Shred or chop your meat and coat lightly with barbecue sauce.

Preheat nonstick skillet on medium. Spray pan with Pam. Place on tortilla in pan and cover entire

tortilla with layer of cheese. Top cheese with smoked sauced meat and sautéed vegetables.

Cover everything with another tortilla. Spray top of second tortilla with Pam and turn over after the

bottom is browned. When the bottom of the second tortilla is browned, remove from pan and cut

into wedges. Repeat process until all tortillas are used.

Serve on a large platter with salsa, sour cream and guacamole.

Approximate Nutrients Per Serving:

Calories                    436

Total Fat                   22.39g

Saturated Fat            12.034g 

Cholesterol               66mg

Sodium                     775mg

Potassium                 226mg  

Total Carbohydrate   32.38g

Dietary Fiber            2g

Sugars                      1.79g  

Protein                     25.26g

Baked Cheese Sandwiches

INGREDIENTS :

• 12 slices bread
• 6 slices American cheese
• Butter
• 4 eggs
• 1 1/2 cups milk

DIRECTIONS :

Cut off crusts and spread bread with butter. Place cheese between 2 slices. Place sandwiches side by side in a 13 x 9-inch baking dish. Beat eggs with milk. Pour over sandwiches and let stand for 1 hour or overnight. Bake 1/2 hour at 350 degrees F.

Serve with cream of mushroom soup slightly diluted with milk poured over the top and warmed

Approximate Nutrients Per Serving:

Calories                      448.0

Calories from Fat         230

Total Fat                    25.6 g

Saturated Fat              14.6 g

Cholesterol                  191.3 mg

Sodium                       681.8 mg

Total Carbohydrate       29.7 g

Dietary Fiber               1.4 g

Sugars                         2.7 g

Protein                       24.1 g

Baked Beer Burgers

INGREDIENTS :

• 2 pounds ground beef
• Pepper
• 1 tablespoon Tabasco sauce
• 1 garlic clove, crushed
• 1/3 cup chili sauce
• 1/2 envelope dry onion soup mix
• 1/2 cup beer, divided

DIRECTIONS :

1. Preheat oven to 400°F.
2. Combine meat, pepper, Tabasco sauce, garlic, chili sauce, dry onion soup mix and 1/4 cup of the beer. Shape into 6 patties. Bake at 400 degrees F until brown, about 10 minutes. Baste

Make 6 Servs

Approximate Nutrients Per Serving:

Calories           398
Total Fat          24.0g, 
Saturated Fat    9.0g
Carbohydrates   4.0g, 
Fiber                1.0g, 
Protein             37.0g
Cholesterol       130mg, 
Sodium             330mg

Avocado Quesadillas

INGREDIENTS :

• 2 ripe tomatoes, seeded and diced
• 1 firm-ripe Haas avocado, peeled and diced
• 1 tablespoon chopped red onion
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon Tabasco sauce
• 1/4 cup sour cream
• 3 tablespoons chopped fresh cilantro
• 4 (6- to 7-inch) flour tortillas
• 1/2 teaspoon vegetable oil
• 1 1/3 cups coarsely grated Monterey jack cheese
• Fresh cilantro sprigs (for garnish)

DIRECTIONS :

1. In a small bowl stir together tomatoes, avocado, onion, lemon juice and Tabasco sauce. Season with salt and pepper.
2. In another small bowl stir together sour cream and cilantro and salt and pepper to taste.
3. Preheat broiler. Put tortillas on a large baking sheet and brush tops with oil. Broil tortillas on a rack set 2 to 4 inches from heat until pale golden. Turn tortillas and broil until other sides are pale golden. Sprinkle tortillas evenly with cheese and broil until cheese is melted and bubbling. Spread avocado mixture evenly over tortillas and top each with 1 of remaining tortillas, cheese side down, to make 2 quesadillas. Transfer quesadillas to a cutting board and cut each into 4 wedges.
4. Top each wedge with a heaping teaspoon of sour cream mixture and garnish with cilantro sprigs.

Approximate Nutrition Facts for 1 Burger :

Calories              266

Sodium              346 mg

Total Fat           19 g

Carbohydrates    13 g

Dietary Fiber      2 g

Protein              14 g

Avocado Monte Cristo

INGREDIENTS :

• 3/4 cup garlic mayonnaise (aioli)
• 24 slices firm white sandwich bread
• 6 California avocados (3 pound)
• 48 (1 ounce) slices sliced roasted chicken or turkey (3 pound)
• 24 (1 ounce) slices sliced Jalapeno Jack cheese
• 16 eggs, beaten
• 1 teaspoon salt
• Unsalted butter, as needed
• 3 cups fresh fruit salsa of choice
• 12 fresh cilantro sprigs

DIRECTIONS :

Spread 1/2 tablespoon garlic mayonnaise on one side of each slice of bread. Cover 12 slices of 

bread with avocado slices. Top each with 2 slices of chicken or turkey and 1 slice cheese. Cover 

each with remaining slice of bread, spread-side down, diagonally cut each in half. Reserve. 

Beat together egg, milk, and salt; reserve. Dip 2 halves of a sandwich in egg mixture, coating 

well. Brown in hot butter, about 2 minutes per side.

Serve with 1/4 cup fresh fruit salsa. Garnish with a cilantro sprig.

Make 12 Servs

Approximate Nutrients Per Serving :

Calories                      633.9

Calories from Fat         405

Total Fat                    45.0 g

Saturated Fat              18.0 g

Cholesterol                  341.4 mg

Sodium                       781.2 mg

Total Carbohydrate       36.8 g

Dietary Fiber               5.8 g

Sugars                        3.7 g

Protein                       22.5 g

Avocado Chicken Melt

INGREDIENTS :

• 4 boneless skinless chicken breast halves
• 1/2 cup cornmeal
• 1 teaspoon garlic salt
• 2 tablespoons vegetable oil
• 1/2 firm ripe avocado, peeled and sliced thin, divided
• 1 cup shredded Monterey jack cheese
• 4 wheat bread slices, toasted
• 1/2 cup plain yogurt
• 1/4 cup chopped sweet red bell pepper

DIRECTIONS :

1. Rinse chicken with cold water and pat dry with paper towels. Place between two sheets of plastic wrap and pound to flatten to 1/4-inch thickness.
2. In resealable plastic bag, combine cornmeal and garlic salt. Add chicken; close bag and toss to coat well. In large nonstick frying pan, heat oil. Cook chicken in hot oil for 2 minutes per side or until lightly browned. Remove chicken from pan and place in shallow baking pan.
3. Place half of avocado slices over chicken and sprinkle evenly with shredded cheese. Bake at 350 degrees F for 15 minutes or until chicken is done and cheese is melted.
4. Place each chicken breast on a slice of toast. Top with remaining avocado slices. In small bowl, combine yogurt and pepper; serve with chicken.                                                Make 4 Servings

Approximate Nutrients Per Serving :

calories                  565 
Total Fat                41g
Saturated Fat         14g
Sodium                  930mg
Carbohydtare         27g
Fibre                     4g
Protein                 24g 

Avocado and Chicken Tortas

INGREDIENTS:

• 1 fully ripened Mexican avocado
• 2 (6-inch) sandwich rolls (such as Portuguese or submarine rolls), halved
• Salt and freshly ground black pepper, to taste
• 8 ounces grilled chicken breast, sliced
• 1 cup shredded iceberg or romaine lettuce
• 1 tomato, sliced
• 2/3 cup mashed black beans, divided
• 1/4 cup pickled jalapeño pepper slices

DIRECTIONS :

1. Cut lengthwise around middle of avocado; twist avocado to separate halves; strike pit with a knife blade to remove; scoop out pulp with a spoon.
2. In a small bowl, mash avocado.
3. To assemble tortas: Spread mashed avocado on cut sides of rolls, dividing evenly. Sprinkle with salt and pepper. On bottom halves, layer sliced chicken, lettuce, tomato, black beans and jalapeño pepper slices. Firmly press tops of rolls on tortas.

Make 2 sandwiches

Approximate Nutrients Per Serving :

Calories                     400

Calories from Fat        70

Total Fat                   8 g

Saturated Fat             3.0 g

Cholesterol                 18.6 mg

Sodium                      804.4 mg

Total Carbohydrate      52g

Dietary Fiber              12g

Sugars                       1.2 g

Protein                      16.2 g

Asian Turkey Burgers

INGREDIENTS :

• 1 pound ground turkey
• 1 1/3 cups canned French fried onions, divided
• 1 egg
• 1/2 cup finely chopped water chestnuts
• 1/4 cup dry breadcrumbs
• 3 tablespoons teriyaki sauce
• 1 tablespoon Frank’s RedHot sauce
• 2 teaspoons grated fresh ginger
• 4 sandwich buns
• Shredded lettuce

DIRECTIONS :

Combine turkey, 1 cup French fried onions, egg, water chestnuts, breadcrumbs, teriyaki sauce, hot sauce and ginger. Shape into 4 patties. Broil about 6 inches from heat or grill over medium heat 10 minutes or until no longer pink in center, turning once.

Serve on buns, topped with remaining 1/3 cup French fried onions and lettuce.

Make 4 burgers

Approximate Nutrition Facts for 1 Burger :

Calories                      300
Calories from Fat         63.0
Total Fat                    7g
Saturated Fat              1.5g
Cholesterol                  60mg
Sodium                       860mg
Total Carbohydrate       32g
Dietary Fiber                9g
Sugars                         7g
Protein                        27g

Alaska Salmon Salad Sandwich

INGREDIENTS :

• 15 1/2 ounces canned Alaska salmon
• 1/3 cup plain nonfat yogurt
• 1/3 cup chopped green onions
• 1/3 cup chopped celery
• 1 tablespoon lemon juice
• Black pepper, to taste
• 12 slices bread

DIRECTIONS :

Drain and flake salmon. Stir in remaining ingredients except pepper and bread. Season with pepper to taste. Spread salmon mixture on half of bread slices; top with remaining bread. Cut sandwiches into halves or quarters.

Makes 6 sandwiches.



Approximate Nutrients Per Serving:

Calories                264

Sodium                 713 mg

Protein                 20.1 g

Dietary Fiber         1.48 g

Carbohydrates        29.6 g

Fat-Total              6.68 g

Cholesterol            40.5 mg

Acapulco Fish-Burgers

INGREDIENTS :

• 1 pound fish fillets
• 1 medium green bell pepper, chopped
• 3 medium onions, chopped
• 2 cups soft bread crumbs
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• 3 tablespoons shortening

DIRECTIONS :

Bone fish; put through food chopper or chop finely with knife. Combine with green pepper, onions, bread crumbs, salt and pepper; mix well. Shape into 8 patties about 4 inches in diameter. Brown on both sides in shortening in skillet over moderate heat for 10 to 15 minutes.

Approximate Nutrients Per Serving:

Calories              344

Sodium               826mg

Protein               27g

Dietary Fiber       4g

Carbohydrates      42g

Fat-Total             7g

Cholesterol           49mg