The quesadilla is a traditional Mexican dish, which is present in the gastronomy of other Latin American countries. In addition to its great demand in Mexican society, quesadillas are nutritious dishes that we can make in the pan.
In its traditional version, the quesadilla can be an even more nutritious breakfast than the popular cereal bowl with milk, which is mainly due to the amount of sugar that can be in it.
The nutritional contents of the traditional quesadilla
At first, we will talk about the typical Mexican quesadilla, which was originally a folded corn tortilla that had cheese inside, currently, we can find them with all kinds of ingredients from potatoes to seafood, and even without cheese and their ingredients vary from one state to another. Some of the most common ingredients in quesadillas are:
- Oaxaca cheese
- Mint leaves
- Huitlacoche (it is a fungus that grows between the corn kernels)
- Pumpkin flower
- Corn tortilla
The previous composition has proven to be very nutritious because the vitamin D present in dairy elements, such as cheese, contributes to a better absorption of calcium from the other ingredients in our body, which is beneficial for the health of the skeletal system.
Specifically, the ingredients that provide the most calcium are:
- Nixtamalized corn tortilla
- Dark green leaves and herbs (epazote, parsley, coriander)
On the other hand, natural foods have a prebiotic content that encourages the growth and development of beneficial bacteria for the body. Prebiotics also help better absorption of calcium in our system.
Prebiotics are found in legumes, specifically in lentils, lima beans, beans, and chickpeas.
How to make a healthy quesadilla
Based on the above, the “perfect quesadilla” would be one that combines vegetables, cereals, legumes and cereals. This would allow it to be a powerfully nutritious and tasty breakfast.
Don’t worry if you don’t know how to make a quesadilla, in the following lines we will tell you how to prepare a Serrano ham and goat cheese quesadilla that will be nutritious and at the same time suitable for your health. You only need:
- 4 corn or flour tortillas
- 2 slices of Serrano ham
- 60 grams of goat cheese
- Vegetable oil
- Ground black pepper
We will remove the fat from the serrano ham slices so that they are clean, and we will immediately cut the goat cheese into slices. For this, it is preferable to have bought goat cheese on a roll.
We will separate the tortillas and heat the vegetable oil in a pan on which we will place each tortilla that we will prepare. It is here when we will add the Serrano ham and the goat cheese. Let heat over medium low heat and close the tortilla.
After about three minutes, we will turn the tortilla and leave another three minutes on the fire to finally serve.
As a last resort, the quesadilla is another option that you can integrate into your usual breakfasts, an option that can allow you to have a healthier lifestyle with a greater presence of well-being.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.