Quesadilla health benefits

 

How good is quesadilla for our health?

 

If you need to get a meal fast on the family kitchen table, a quesadilla is always your best bet. This food item does not simply fill the tummy, but the ingredients typically used in making a quesadilla are inherently healthy.

Some traditional quesadilla recipes can even be lightened up significantly while keeping the authentic Mexican flavor intact. This can be achieved by reducing the quantity of cheese to be used, or adding healthy veggies and substituting lean protein to easy quesadilla recipes.

Many quesadilla recipes are made for quick cooking, so the essential nutrients and food enzymes are preserved and not broken down, enabling the body to absorb them completely.

You can easily add something good to a quesadilla, and it will only take less than a minute.

Effortlessly, you can sprinkle some crumbled or shredded cheese on top of the corn tortilla, then finish with another tortilla. You can choose to microwave the assembled quesadilla, use a good and affordable quesadilla maker for greater convenience, or if both those two kitchen gadgets are unavailable, just cook the quesadilla one side at a time on a frying pan sprayed with some oil or greased with butter.

Making a balanced meal from a quesadilla is easy. You can put in some vegetables or beans along with the cheese, or use corn tortillas in place of flour ones. A quesadilla makes good use of leftover food, as well. This minimizes waste of food in the kitchen and enables sensible use of food items.

There are terrific recipes that can be used to make fantastic quesadillas.

You can use cooked baked beans, either canned or homemade, with the sauce. The beans can be mashed on the tortilla, sprinkled with cheese for flavor then topped with another tortilla. The assembly can be zapped into the microwave or quesadilla maker, then cut into wedges for serving. Virtually fat free, baked beans are high in fiber as well as protein. There is no harmful trans-fat and the carbohydrates in the recipe supply fuel that the body can burn.

A delicious broccoli and red onion quesadilla encourages children to eat their veggies and enjoy the goodness of vegetables. The broccoli is just steamed, then sliced thinly. The sliced red onions are seared in medium-high heat, which makes the flavor come out. To this is added the sliced broccoli, and the mixture is seasoned with salt and pepper. The cooked ingredients are then placed on a tortilla, topped with cheese and another tortilla, then microwaved. The whole quesadilla can also be assembled on a frying pan or a quesadilla maker. Everything is done in minutes.

The red onions have zero fat, zero sodium and zero cholesterol, but do provide a small amount of carbohydrate and protein to fuel the body and build the muscles, respectively. Broccoli has been proven to have some special cholesterol-reducing properties, aside from having a positive, strong impact on the detoxification system of the human body. It has also been proven to be a rich source of kaempferol, which lessens the impact of allergy-related elements on the body.

A simple chicken quesadilla only has 527 calories ( you can even afford a cookie as a desert if you have a good cookie press). 32 percent of that is protein, another 31 percent is carbohydrates and the remaining 37 percent is fat. The chicken and cheese supply the fat and protein. The flour tortilla supplies the carbohydrates. Using white flour tortillas on the recipe reduces the fiber to just 2.4 grams, while using a whole-wheat tortilla brings the fiber content to 5 grams, or more than twice that of white flour tortillas and is 18 percent of the recommended daily intake for most adults.

A chicken quesadilla comprises 39.6 grams of protein, which supplies 71 percent of the recommended daily intake for men and 86 percent for women. The chicken quesadilla uses animal products, which means it has a complete protein that supplies all the essential amino acids that the body is unable to produce on its own. The quesadilla boasts 21.47 grams of fat. Saturated fat makes up 9.7 grams of that. It has been recommended that people consume less than 10 percent of their daily calories from saturated fat, and that is about 200 calories for most adults. With 100 milligrams of cholesterol, a chicken quesadilla supplies 33 percent of the maximum daily recommended intake. I made this with the Hamilton Beach quesadilla maker I just bought from Amazon.

Cheese, a typical quesadilla ingredient, is rich in calcium. One quesadilla alone supplies 43 percent of the recommended daily intake for calcium. It also provides 74 percent of the recommended daily intake for phosphorus, which keeps the bones and teeth strong like calcium. You also derive greater than 20 percent of the recommended daily intake of copper, zinc and selenium from a single quesadilla alone. One quesadilla also has 797 milligrams of sodium, and that makes 35 percent of the maximum recommended daily intake.

The three primary ingredients in a chicken quesadilla all contain B vitamins, supplying a large amount of those essential elements. With one quesadilla, you get one-fifth of the recommended daily amount of riboflavin, thiamin, folate, B6 and pantothenic acid. You also get more than half of the suggested daily amount of B12 and greater than ¾’s of niacin, which is an important nutrient for maintaining a healthy digestive system and nervous system.

Image credits: babble.com

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