Menu Monday: BBQ Quesadilla With a Twist

Tex-Mex is all the craze but have you heard about the new “super food” called Jackfruit?

 

This very LARGE green, spiky tree fruit with an interesting pork like consistency has been called the meat substitute for vegetarian and vegan dishes.  Despite being compared to pork, 100 grams of jackfruit has about 1/5th of the amount of calories found in pork. Additionally, pork contains 9.3 grams of protein and 19 grams of saturated fat, compared the jackfruit’s 1.7 grams of protein and 0.2 grams of saturated fat. Jackfruit is also rich in vitamin A, C and B6, and is a good source of fiber and magnesium.  Though you can normally find jackfruit in its massive, natural state (upwards of 50-100 lbs!!!), it may be easier to search for the canned version of the fruit. Be sure to make sure the fruit is canned in its own juice or water without any added sugars.

 

 

With such versatility, jackfruit has teamed up with the Tex-Mex craze to provide you with a delicious and healthy quesadilla alternative!

 

TEX-MEX BBQ JACK FRUIT QUESADILLA RECIPE

Makes 6 Quesadillas

Serving size: 1 quesadilla

Calories per serving: 561

Protein per serving: 25.9g

 

 

 

 

 

Instructions:

  1. Prepare black beans.
  2. Drain the can of jackfruit then coarsely chop drained jackfruit.
  3. Place jackfruit, water and most of the BBQ sauce in a skillet.
  4. Cook on medium for about 20 minutes or until water had mostly evaporated.  
  5. Preheat the oven to 400 degrees and place parchment paper ontop of baking sheet.
  6. Add cooked black beans and extra BBQ sauce to jackfruit mixture then pour onto baking sheet.
  7. Bake in the oven for about 15 minutes.
  8. Flip and bake for another 15 minutes.
  9. Once BBQ jackfruit mixture is complete, add one flour tortilla to skillet on low to medium. Flip after two minutes.
  10. Add cheese, black bean and  jackfruit mix to one side of tortilla and fold in half, placing the plain side on top. Cook for additional 3-5 minutes.
  11. Cut into 3-4 triangles.
  12. Add shredded lettuce, diced tomatoes and avocado on the side.
  13. ENJOY!

 

Quick Tips:

  • For less carbs, leave out the tortilla or opt for a low carb alternative.
  • Have fun by making your own BBQ sauce!
  • If you like peppers or onions with your quesadilla, don’t  be afraid to veggie up so long as you are within you meal’s caloric intake range!

 

 

 

 


 

]We’ve got your back. Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

 

– CASEY EDMONDS, CHC

Health Advisor  |  

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