After a busy day, one of the easiest meals to whip up quickly is quesadillas. That’s because the most basic quesadillas require just a few ingredients. Not to mention, quesadillas are often crowd-pleasers with adults and children alike. But can quesadilla night be considered healthy?
The answer is a big yes — especially if you get a little creative with what you add to your quesadilla, as well as what you serve alongside it. “Quesadillas are such a versatile food that there’s no limit for imagining what the combinations can be,” says Alejandra C. McCall, RD, the London-based founder of The Mexican Dietitian blog.
So, if you’re savvy with your ingredient choices and side dishes, you could be looking at a healthy, not to mention tasty, dinner. “As with any other food, you can make it healthy or not; it all depends on the ingredients that you use and how you prepare it,” says Sandra J. Arévalo Valencia, RDN, director of community health and wellness at Montefiore Nyack Hospital in New York and spokesperson for the Academy of Nutrition and Dietetics.
Here’s how you can create a super nutritious quesadilla that’s packed with vitamins, minerals, and fiber the whole family will devour.
1. Pick Your Tortilla Wisely
When picking out tortillas, consider look for ones that are as authentic as possible. “In my opinion, the best quesadillas are the traditional ones made with corn flour and handmade,” says McCall.
Corn tortillas are considered whole grain, notes the Oldways Whole Grains Council. And according to Mayo Clinic, whole-grain foods can help regulate everything from blood pressure to cholesterol levels to weight.
Also, you’ll want to be sure and check the ingredient list on your tortillas to choose ones that are minimally processed. “Tortillas are not supposed to have too many ingredients, so always looking for just a few ingredients — two to three is best — and that way the tortillas won’t have an overpowering taste, letting the filling be the star of the quesadilla,” says McCall.
Whole-wheat flour may also be a good option, if you prefer a flour-style tortilla. “By choosing a whole-wheat tortilla versus white flour tortillas, you are not only reducing calories but you get more protein, fiber, and minerals, such as calcium, iron, phosphorus, and manganese,” says Arévalo Valencia. The Cleveland Clinic adds that many of these nutrients are in the wheat’s outside layers, which are typically stripped out of white flours.
2. Choose the Right Cheese
A quesadilla, by definition, needs to have cheese (and vegans, worry not, you can use a vegan variety of cheese). “‘Quesadilla’ comes from the word queso, [which is] Spanish for cheese. You must have cheese in quesadilla,” says Arévalo Valencia.
The good news? You get health perks from the cheese. “Cheese is a very nutritious food for the amount of protein and calcium it contains, but you have to watch the amount of fat and sodium,” says Arévalo Valencia. And fun fact: One study found that cheese was the most protective food against age-related cognitive decline, based on a survey of adults and their diets.
Arévalo Valencia’s rule of thumb? Opt for low-fat when you can. “Low-fat versions of cheese have less calories and fat, which I highly recommend because the fat in cheese is saturated fat, one of the ‘bad fats’ known to cause atherosclerosis,” says Arévalo Valencia. Harvard T.H. Chan also notes that high levels of saturated fat (like those found in cheese) can increase LDL cholesterol levels.
If you’re keeping tabs on your protein intake, know that according to the U.S. Department of Agriculture (USDA), a 1/3 cup of shredded, part-skim mozzarella cheese contains almost 7 grams (g) of protein, which makes it a good source.
There is a catch, though. “Not all cheeses will melt, so you have to look for a cheese that has this characteristic,” says McCall. She recommends a semi-mature mozzarella, which she says is usually lower in sodium (mature cheeses, she says are usually high in fat and sodium), or a mild cheddar.
And for added flavor? “Another alternative which can be found in some markets is Oaxaca cheese, a stringy type of fresh cheese, that melts beautifully and tastes absolutely amazing,” suggests McCall.
3. Load Up on the Veggies
It’s time to take your quesadilla to the next level. “Vegetables in quesadillas are essential in Mexico. They bring so much flavor and also contribute to the nutrient density of a quesadilla,” says McCall. Arévalo Valencia says, too, that you’ll get more vitamins, minerals, and dietary fiber by adding veggies (and a diet rich in veggies may lower your risk of heart disease and certain cancers, the USDA notes). One study, for example, suggests millions of cardiovascular deaths could be linked to not getting enough vegetables (and fruits, too).
McCall recommends add-ins like mushrooms or pico de gallo (chopped tomatoes with onion and green chilies, and a bit of lime juice and salt — you can make it or buy a fresh tub in the refrigerated section at your grocery store). Arévalo Valencia, meanwhile, suggests spinach, zucchini, sweet peppers, eggplant, or squash.
4. Pump Up the Protein
While you’re already getting some protein from the cheese, you can add a healthy source like beans or a lean animal protein source such as chicken breast.
“Any kind of beans will do, but the most popular are black beans, due to their small size and rich flavor,” Arévalo Valencia says. Ultimately, she says, though, “I recommend you add your own favorite beans.” A 1/3-cup serving of black beans contains 5 g of protein as well as 5 g of fiber, according to the USDA, making it a good source of fiber (and a source of protein).
5. Don’t Forget to Serve a Nutritious Side
To get more veggies in your meal, think about an additional veggie side dish. Arévalo Valencia recommends a salad or steamed broccoli or spinach for your quesadilla’s sidekick. “I recommend you have on the side a vegetable that you haven’t used to prepare your quesadilla — the more variety of foods you add to your meal, the more nutrients you get,” says Arévalo Valencia.
A scoop of guacamole (made with avocados and lime juice) is also a classic option, says McCall. Plus, according to the University of Pittsburgh Medical Center, guacamole contains health-promoting monounsaturated fat, which has been linked to lowering cholesterol. A quick word of caution if weight loss is a personal goal: Guac tends to be high in calories — 2 tablespoons contain about 70 calories, per the USDA.
For another option, try nopales, which are the pads of the prickly pear cactus. “My favorite would be nopales cooked and then cooled down into a salad, with chopped onions, and a simple vinaigrette of olive oil and white wine vinegar,” suggests McCall.
6. Consider a Topping Swap
If you love topping your quesadilla with sour cream, consider Greek yogurt instead, says Arévalo Valencia. According to the USDA, nonfat Greek yogurt has around 1.5 g of protein per tablespoon, while light sour cream has less than 0.5 g.
If your family likes to add a sauce, ideally it’s veggie-based. “Sauces are usually vegetable based, with tomatoes, onions, peppers, and herbs, and are considered healthy — gravies are of more concern because gravies are based on fat and flour,” says Arévalo Valencia.
7. Be Mindful of Portion Sizes
Because quesadillas are so tasty, it can be easy to lose track of how many of them you’re eating. Arévalo Valencia recommends being mindful of your portions. “You can make the healthiest quesadilla, but if you eat too much, you are already exceeding the amount of calories you need to eat per meal,” says Arévalo Valencia. She suggests eating one to two small quesadillas at most, and enjoying a salad before your quesadillas, to help you feel full faster.
8. Skip the Butter or Oil
While some people may use butter or vegetable oil to make their quesadillas, this isn’t the traditional way of cooking them. “Butter is really not used when cooking quesadillas; these are best made in a ‘comal,’ which is an iron-based pan,” says McCall. So skip the frying if possible. “Frying a quesadilla would considerably increase its fat content, and I would not recommend it if what you are looking for is a healthier and more balanced meal,” says McCall. Plus, fried foods in general have been linked to type 2 diabetes and heart issues, Mayo Clinic notes.
9. Make It a Family (or Friends) Meal
One of the biggest joys (in addition to the flavor) of quesadilla night? Enjoying them together as a family. “A part of a healthy meal is always the environment that surrounds us, so my advice for making a healthy quesadilla night would be to share it with the people you love, sitting at a table!” Rutgers University also notes that families that eat together typically eat more healthfully. And McCall’s last advice? “Don’t let them get cold!”
Read the full article here