Simple quesadillas and wraps are an easy, fast and
inexpensive way to get high quality nutrients into your fat
loss diet. However, it is also easy to go overboard when it
comes to the calorie content that can be loaded into these
quick and simple meals.
From your choice of wrap to how you actually cook it can
make the difference between bloating yourself up with
unnecessary carbohydrates and fat, or feeding your body in
way that leaves you full of energy & satisfied, while
keeping you in a favorable calorie range.
Here is how to make your own Fat-Loss Quesadilla:
1) Start with a wrap that is made from whole grain - not
just 'with' whole grain. In the future I will profile
various brands and flavors - addressing the types of
grains, fiber, etc. - One brand I like is the Wrap-itz from
'Tam-X-icos!' - but there are many others.
Pull out 2 tortillas.
2) Scramble an extra large egg using non-stick spray, such
as Pam Organic Olive Oil Spray.
3) Keep in mind, this is a 2 serving quesadilla, so you can
share it with someone or save the 2nd serving for
tomorrow's lunch. Using a pan that will allow the tortilla
to lay flat in, warm the pan on very low heat.
4) Add a tablespoon of Extra Virgin Olive Oil to the pan
and a tablespoon of butter (or Olivio). Then place one
tortilla in the pan. Add 2 rounded tablespoons of cheddar
cheese and spread evenly on tortilla.
5) Add the following:
- quarter cup of canned green beans.
- 2 rounded tablespoons of canned corn.
- 2 rounded tablespoons of canned sweet peas.
- Spread the scrambled egg over veggies.
- Add sea salt, black pepper, onion powder & garlic powder
to taste.
- Sprinkle with another tablespoon of cheddar cheese.
6) Place the 2nd tortilla on top & gently press with
spatula so cheese sticks to it. Check bottom with spatula
to see if it is starting to brown. Lift up top tortilla -
if cheese is sticking - its time to turn it over. Using
your spatula, scoop under & lift out of pan pace your other
hand on top, flip over & place in pan.
Cook for about 4 - 5 minutes - the bottom should look like
the top - a dark/golden brown.
Cut in half & eat. Remember, this is 2 servings. And here
is the nutrient breakdown for one serving:
Calories: 350
Fat: 22 grams
Protein: 13 grams
Carbohydrates: 25 grams
Sodium: 380 mg
Fiber: 6 grams
For 350 calories you get a nutrient dense, well-balanced,
great-tasting, appetite-satisfying fat loss meal that can
fit into almost anyone's fat loss diet program. You can
also create your own variations of this to match it
perfectly to your fat loss goals.
----------------------------------------------------
Joey Atlas, is the author of the FREE e-book, 'Confessions
of a Former Yo-Yo Dieter' - Visit
http://www.FatLossConfessions.com to get your FREE copy
while supplies last.
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