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FAST FEAST
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DID YOU
KNOW?
Salsa is one of the
few sauces that are
nutritionally “free”—
meaning you can
load up on it without
having to count
calories.
Muscle
Quesadillas
Use this lower-fat, mucho higher-protein
upgrade on your favorite Mexican appetizer at
your next fiesta. BY SEAN HYSON, C.S.C.S.
restaurant quesadilla is hard to
refuse when you’re facing it on a
menu, but it’s a piñata’s worth of
fat and calories. You’re better off
throwing your own fiesta at home
with your own quesadillas, which,
when prepared shrewdly, can
serve as a great breakfast or
snack with less fat and more
88
MUSCLE & FITNESS
protein. Here, we’ve cut back on
the cheese (but not the flavor) and
added ham-flavored turkey and
eggs for more protein, along with
fresh vegetables to pump up the
fiber and slow down the digestion
of the tortillas, helping you main-
tain more-even insulin levels and,
as a result, more-steady energy
the rest of the day.
FEBRUARY 2016
MAKES 1 SERVING
4
4
¼
½
small corn tortillas
oz turkey ham
red bell pepper, chopped
jalapeño pepper, seeded and
chopped
2 tbsp shredded reduced-fat
cheddar cheese
2 large eggs
Salsa
1. Preheat oven to 400˚F. Lightly coat a
baking sheet with cooking spray and lay
2 tortillas down.
2. Top tortillas with ham, peppers,
cheese, and remaining tortillas. Carefully
crack an egg over the top of each. Bake
10 to 12 minutes. Serve topped with salsa.
NUTRITION PER SERVING
508 42g 50g 18g
CALORIES PROTEIN CARBS FAT
T R AV I S R AT H B O N E
THE CLASSIC MEXICAN
EGG & HAM
TORTILLAS