TEX-MEX EGG QUESADILLA

Yield: 1 serving. 
Preparation time: 5 minutes 
Cooking time: 5 minutes 

  •     2  Eggs (omega 3)
  •     1   Tbsp. water
  • 1/3   c. chopped red pepper
  • 1/3   c. chopped green onion
  •     2  Tbsp.  chopped cilantro
  • 1/4   c. shredded low fat cheddar cheese (optional)

    Salt, pepper and/or salsa to taste

Whisk together eggs, water, and seasonings.  Pour into a lightly greased medium non- stick frypan and cook gently over a medium heat for about one minute.  Top with peppers, onion, cilantro and cheese. 
Continue cooking until egg has set and cheese has melted.

Fold in half, invert onto plate and cut into three triangles and serve with salsa.

If desired, add chopped jalapeno or chipole peppers to vegetables.

TURKEY TACOS

The taco will always be a individual or familly favorite,
as it is quick to fix and delicious.

Yield: 6 servings.
Preparation Time:  10 Minutes.
Cooking Time:  10 Minutes

  • 1 1/2 lb  ground turkey
  • 1  small  onion, chopped
  • 1 tbsp  vegetable oil
  • 1/2 tsp  oregano
  • 1 tbsp  chili powder
  • 1 tsp  salt
  • 1 tsp  paprika
  • 1/4  tsp  garlic powder
  • 6  taco shells ( hard or soft)

Preheat oven to 350 F  (180 C)

Saute turkey and onion in oil.  Add oregano, chili powder, salt, paprika, and garlic powder.  Cook, uncovered, stirring occasionally until moisture has evaporated. Heat taco shells in 350 F oven for 5 minutes.  Spoon turkey mixture into taco shells and top as desired with diced tomatoes, shredded lettuce, shredded cheese and salsa.

Variation:  Substitute turkey strips and flour tortillas for quick turkey fajitas.  You could also serve chopped green onions, black olives, green chilies and avacado as toppings.

Tuna & Avacado Salad Wrap

Tuna, as with other wild fish, 
are part of a healthy diet when eaten once or
twice per week. 
Tuna is a good source of protein.
Makes 4 servings.

  •        2  6 oz cans of chunk light 
  •             tuna, drained
  •        1   av0cado, cut into 1/2" 
                pieces
  •    1/4   cup red onions, thinly sliced
  •    1/3   cup tomato, chopped
  •    1/3   cup celery, chopped
  •        3   Tbsp. Udo's Mayonnaise
  • 1 1/2   Tbsp.  lemon juice
  •        2    cups lettuce, shredded
  •    1/4    tsp. salt
  •        2    large whole wheat tortillas (choose carb-wise medium tortillas
                  with less than 16gr of carbohydrates per)

    Salt and pepper to taste

In a bowl, mix tuna, avacado, onion, tomato, celery, mayonnaise, lemon juice, and salt.
Season to taste.

Place half of lettuce and salad mixture onto each tortilla.
Roll tortillas into wraps.
Cut each wrap in half.

 

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