Tuna and Avocado Quesadilla
Blood Sugar: LowServings: 3Preparation Time: 15minMeal Category: Lunch
Micronutrients:Vitamin AVitamin CIronFolateMagnesiumCalcium
Macronutrients per 100g
Energy
162kcal
Sugar
1g
Fat
9g
Fiber
4g
Sat fat
2g
Protein
9g
Carbs
13g
Sodium
94mg
Ingredients
- 2 small Avocado
- 1 finely chopped Garlic clove
- 1 tbsp Lemon juice
- 145g / 5.1oz canned Tuna in spring-water, drained
- 4 tbsp drained, canned Sweetcorn
- 2 tbsp full-fat Greek-style yogurt
- 40g / 1.4oz grated Cheese
- 2 large Tortilla wraps
- to taste freshly ground Black pepper
- 1 finely chopped Garlic clove
- 1 tbsp Lemon juice
- 145g / 5.1oz canned Tuna in spring-water, drained
- 4 tbsp drained, canned Sweetcorn
- 2 tbsp full-fat Greek-style yogurt
- 40g / 1.4oz grated Cheese
- 2 large Tortilla wraps
- to taste freshly ground Black pepper
Preparation
1. Preheat the oven to 200°C (425°F).
2. Mash the flesh of 2 small Avocados with a fork and add 1 finely chopped Garlic clove, 1 tbsp Lemon juice, and freshly ground Black pepper.
3. Add 145g / 5.1oz canned Tuna, 4 tbsp / 60g drained canned Sweetcorn, and 2 tbsp / 30g full-fat Greek-style yogurt. Stir well.
4. Place 1 large Tortilla wrap on a baking tray and sprinkle with some of the 40g / 1.4oz grated Cheese. Spread the Avocado-Tuna mixture over the Tortilla and top with the remaining Cheese. Cover with the second large Tortilla wrap.
5. Bake for 10-15 minutes until the top is crispy and the Cheese has melted. Let cool for a few minutes before cutting into wedges.
2. Mash the flesh of 2 small Avocados with a fork and add 1 finely chopped Garlic clove, 1 tbsp Lemon juice, and freshly ground Black pepper.
3. Add 145g / 5.1oz canned Tuna, 4 tbsp / 60g drained canned Sweetcorn, and 2 tbsp / 30g full-fat Greek-style yogurt. Stir well.
4. Place 1 large Tortilla wrap on a baking tray and sprinkle with some of the 40g / 1.4oz grated Cheese. Spread the Avocado-Tuna mixture over the Tortilla and top with the remaining Cheese. Cover with the second large Tortilla wrap.
5. Bake for 10-15 minutes until the top is crispy and the Cheese has melted. Let cool for a few minutes before cutting into wedges.
Micronutrients % of RDI
Iron
21% of RDI
Magnesium
68% of RDI
Vitamin C
54% of RDI
Omega 3
11% of RDI
Vitamin A
11% of RDI
Calcium
21% of RDI
Folate
51% of RDI
Good to know
This recipe combines healthy fats from avocados, protein from tuna, and calcium from cheese, making it a balanced and filling meal for growing kids. The avocado’s heart-healthy fats support brain development, while the tuna provides essential omega-3 fatty acids. Sweetcorn adds fiber for digestion, and the Greek yogurt brings probiotics for gut health. A crispy, cheesy treat that’s both nutritious and delicious!
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