Source: Cooking Light, APRIL 2004
These finish in the oven under the broiler. If you prefer, brown them in a nonstick skillet coated with cooking spray. Serve sour cream and salsa on the side.
1/4 cup chopped green onions
1 tablespoon minced fresh cilantro
2 tablespoons fat-free sour cream
3/4 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and finely chopped
1/2 pound lump crabmeat, shell pieces removed
1/2 cup (2 ounces) shredded Monterey Jack cheese
4 (8-inch) fat-free flour tortillas
Combine first 6 ingredients, stirring well. Sprinkle 2 tablespoons cheese over each tortilla. Divide crab mixture evenly among tortillas. Fold in half, pressing gently to seal.
Place the filled tortillas on a baking sheet. Broil for 1 minute or until the tortilla is lightly browned.
Yield: 4 servings (serving size: 1 quesadilla)
Calories 275; Fat 8.6g; Protein 18.5g; Carbohydrate 30g; Fiber 2g