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Tuna Quesadillas

Tuna Quesadillas

67 Ratings
67 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

This quesadilla can be cooked quickly in the microwave or on the stove. Serve with a fresh salad and an apple for a complete meal.

Ingredients

  • 1 can tuna fish, packed in water (drained)
  • 1 tablespoon mayonnaise, light
  • 4 flour tortillas
  • 1/2 cup cheddar cheese, low-fat (grated)

Directions

1. Mix tuna with mayonnaise.

Microwave:
1. Spoon filing onto half of each tortilla. Top filling with cheese and fold tortilla in half. Microwave on high for 60 seconds. Turn the plate halfway through cooking time.

Stove:
1. Divide mixture onto two tortillas. Top with cheese and the remaining two tortillas. Spray a skillet with non-stick cooking spray. Brown quesadillas on both sides.

2. Cut in half before serving.

Source: Utah State University Cooperative Extension, Visit Website

Nutrition Information

Serving Size: 1 prepared tortilla, 1/4 of recipe (89g)
Nutrients Amount
Total Calories 229
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 19 mg
Sodium 546 mg
Carbohydrates 27 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 1 mcg
Calcium 132 mg
Iron 2 mg
Potassium 164 mg
N/A - data is not available
Nutrients Amount
Total Calories 229
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 12 mg
Omega 3 - DHA 82 mg
Cholesterol 19 mg
Carbohydrates 27 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 132 mg
Potassium 164 mg
Sodium 546 mg
Copper 97 mcg
Iron 2 mg
Magnesium 23 mg
Phosphorus 190 mg
Selenium 43 mcg
Zinc 1 mg
Vitamins
Vitamin A 16 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 1.1 mcg
Vitamin C 0 mg
Vitamin D 1 mcg
Vitamin E 0 mg
Vitamin K 4 mcg
Folate 89 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 19 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Grains 1 1/2 ounces
Protein Foods 1 1/2 ounces
Dairy 1/4 cups

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