Tasty Lunches

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Cajun egg quesadilla

3
Lunch & Light Meals|Vegetarian
1 peopleServes
1
Prep   2 min
Cook   15 min
  • Eggs, 2 large
  • Cajun seasoning, 1 tsp(s)
  • Light mayo, 1 tbsp(s)
  • Green onion, 1 medium, finely chopped
  • Whole-wheat tortilla, 1 tortilla(s), or two mini tortillas
  • Frozen sweet corn kernels, any type, 2 tbsp(s), defrosted
  • Roasted red peppers, ½ cup(s)
  • Baby spinach, 1 cup(s)
  • Olive oil spray, 1 x two-second spray(s)

Method

Bring a small saucepan of water to the boil over a high heat. Reduce heat to medium. Using a large spoon lower the room temperature eggs into the water. Gently boil, uncovered, stirring occasionally, for 9 minutes for medium-boiled eggs, and 10 minutes for hard-boiled eggs.Transfer the eggs to a bowl of iced water to cool for 5 minutes before peeling.

Once cool enough to handle, finely chop the eggs and place into a bowl. Add the cajun seasoning, mayo and green onion, mix well to combine.

Place the tortilla onto a bench top or plate. Spread the egg mixture over half of one of the tortilla. Top with the corn, red pepper and spinach leaves, fold the empty half of the tortilla over to cover the filling.

Preheat a sandwich press. Spray both sides of the quesadilla with oil and place into the sandwich press. Close and cook for 2 minutes or until golden. Transfer to a chopping board and cut into wedges to serve.

Nutrition facts per serve
Makes 1 serve

Food Groups

V
Vegetables
1.1
F
Fruits
0
C
Carbohydrates
2.1
PD
Protein/Dairy
1.3
Ft
Fats
1.2
S
Sweets
0

Nutrition Facts

Calories374
Total Fat19 g
- Saturated Fat6 g
Cholesterol374.4 mg
Sodium1031 mg
Total Carbohydrate31 g
- Dietary Fiber5.5 g
- Total Sugars5.7 g
-- Added Sugars0 g
Protein18.3 g
Join the Mayo Clinic Diet today!

Join the Mayo Clinic Diet today!

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