Spicy Corn Quesadillas with Salsa Verde
Spicy corn quesadillas with salsa verde - Healthy and easy lunch or snack! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The spicy quesadillas boost the metabolism through the capsaicin from the pepperoncini and can even boost fat burning. Mint has a refreshing effect and revives tired minds; the herb can help with digestive problems.
Depending on what the leftover food has to offer, the spicy quesadillas can also be prepared with a different cheese instead of cheddar. The mint can also simply be replaced with lemon balm or even more parsley.
(Percentage of daily recommendation)
| Calorie | 622 cal. | (30 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 41.4 μg | (69 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 180 mg | (5 %) | ||
| Calcium | 307 mg | (31 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 20 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- ½ bunch parsley
- ½ bunch mint
- 1 garlic clove
- 1 green Pepperoncini
- ½ Lime (Juice)
- 2 Tbsps olive oil
- salt
- 1 small Red onion
- 3 ozs Corn (drained weight)
- 4 Whole Grain Tortilla
- 3 ozs Cheddar cheese (4 slices of 3/4 ounce each)
Kitchen utensils
Preparation steps
Wash parsley and mint, shake dry, pluck off leaves and chop finely. Peel garlic and chop finely. Wash and clean the pepperoncini, remove the seeds and chop finely as well. Squeeze lime juice. Mix herbs, garlic, pepperoncini, lime juice and 1 tablespoon of olive oil, salt and set aside.
Peel and halve the onion and cut into fine rings. Drain the corn. Spread out the tortilla flat cakes and spread each on a tortilla half cheddar, onion rings, corn and the salsa verde. Fold in the tortillas. Heat 1 tablespoon of olive oil in a frying pan and fry the quesadillas one after the other over low heat on both sides for 3 minutes. Take them out, halve each one and serve.
