Quesadillas

 

Tex-Mex is one of those major junk food hits that’s hard to turn down, but an absolute killer for your body, whatever your diet (yep, even you year round bulkers…).

Yet, for protein and complex carbs, you can make a reasonably nutritious Mexican at home, without 3 days worth of calories and a deep fat frier. This chicken and sweet potato version is full of protein, complex carbohydrates and even low in fat. There are refined carbs in this, obviously, but contrary to popular belief, they won’t actually cause instant death. You could use wholewheat tortillas to avoid the white stuff, but the satisfying junk food element (read: the whole point of the dish) is completely removed and it just doesn’t all stick together in that ‘gluey-mexican-trash kinda way’.

This isn’t ideal if you’re on a serious cut, they may be nutritious; but there is a hefty amount of carbs and calories involved here, so if you’re trying to shed weight or torch fat, it’s better as a healthy treat, or damage limitation. Bulkers and muscle builders, take advantage of the lower fat macro and combination of slow and quick release carbs and have it pre or post workout for an energy and protein boost.

Serves 4 as a snack, 2 as a meal.

 

Macros per 2 quesadillas: 763 kcals, 108 carbs, 10g fat, 56g protein

 

Ingredients:

  • 1 large chicken breast, cooked and shredded with a fork.
  • 1/2 sweet potato, peeled & grated.
  • 1 green chilli, 1/2 finely chopped, 1/2 sliced.
  • 1/2 tsp Wahaca Chipotle sauce (or any chipotle hot sauce).
  • 1/2 can butter beans, drained and rinsed.
  • 2 large, soft corn tortilla wraps.

Method:

  1. Heat a tiny amount of olive or coconut oil in a pan, then add the grated sweet potato until softened. Add the chipotle sauce and the finely-chopped half of the chilli and season to taste with some salt and a little pepper.
  2. Transfer to a large bowl and add the butter beans. Mash it all up with a potato masher or fork, then stir through the shredded chicken.
  3. Heat a large, flat frying pan on a medium heat and add a flour tortilla. Immediately spoon some of the mixture on to one quarter of the tortilla and then fold the tortilla over into a half (like a semi-circle) and then into quarters, so that the filling is sandwiched in the middle of a cone-shaped quesadilla. Flip it over to warm the other side for 20 seconds or so.
  4. To serve, sprinkle with the sliced chilli and dig in!

 

 

Remember to follow us and post your meals on Instagram, and use the hashtag #LDNMuscle so we can see your lovely creations, repost some and spread the LDNM Community far and wide!

 

 

 

 

  

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About Hannah Pratt:

I’m Hannah, my blog, Core Kitchen, is about balanced, flexible nutrition to optimise health and fitness in an easy, sustainable way. Find macro-based, training- focused recipes to help you make healthier choices without expensive or fussy ingredients.

Twitter: @CoreKitchen

Instagram: @CoreKitchenBlog

Blog: Core Kitchen

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