February and National Heart Month continue with more heart-healthy recipes in our Love Your Heart celebration! Lauren, Amy, Cara, and I have whipped up recipes that are perfect for lunch…and your heart.
- Lauren made a Fresh Salmon Caesar Salad Sandwich
- Cara whipped up a comforting Creamy Asparagus and Walnut Soup
- Amy created a classic Turkey and Sprout Panini
My offering this week is a Chipotle Black Bean and Shrimp Quesadilla with Edamame Guacamole and it turned out even better than I expected.
And what makes this recipe heart-healthy? Quite a lot, actually!
- Avocado: Did you know avocados contain 30 grams of fat? That’s as much as most burgers from fast food restaurants. However, the fat contained in avocados is monounsaturated and helps to lower LDL cholesterol (“the bad”) and triglycerides (fat) in the body. Eating a diet rich in monounsaturated fats helps to promote healthy blood cholesterol levels and prevents atherosclerosis (hardening of the arteries).
- Black beans: Black beans are one of the best foods for your heart…and as little as 1/2 cup of beans each day can reduce rates of heart disease. Beans are packed with soluble fiber which helps to lower cholesterol. Beans also contain flavanoids, similar to those found in wine, berries, and chocolate that have heart-protective effects. Black beans also contain iron and omega 3′s…who knew!?
- Whole wheat tortillas: Americans simply do NOT eat enough whole grains which are not only packed with vitamins and minerals, but fiber, as well. A diet rich in whole grains helps to control blood pressure, cholesterol, and supports a healthy body weight.
- Edamame: Also referred to as soy beans, edamame offers a complete protein meaning it contains all of the essential amino acids (this is rare to find in vegetarian sources!). Edamame contains 8 grams of fiber per cup and strong antioxidants, such as Vitamin E, that combat oxidative stress and inflammation in the body, fighting off chronic diseases like heart disease.
Chipotle Black Bean and Shrimp Quesadilla with Edamame Guacamole
2 100% whole wheat taco-sized tortillas
1/3 cup canned black beans, rinsed
1/2 chipotle pepper in adobo sauce, diced
1/2 tsp extra-virgin olive oil
3 oz cooked salad shrimp (or cooked shrimp that have been roughly chopped)
1/4 cup 2% Monterrey Jack, shredded
1.5 oz (about 2 Tbsp) edamame guacamole (recipe below)
Mash together the black beans, chipotle in adobo, and olive oil in a small bowl using the back side of a fork. Set aside.
Rinse salad shrimp and pat dry with a paper towel.
Spray a griddle or nonstick skillet with cooking spray and warm over medium heat. Place one tortilla on the cooking surface and spread the bean mixture in an even layer using the back of a fork. Sprinkle with half of the cheese. Layer on the salad shrimp, distributing them evenly. Sprinkle with remaining cheese and top with the second tortilla.
Cook the quesadilla about 3-4 minutes or until browned on one side. Flip and cook an additional 2-3 minutes, or until tortilla is browned. Remove from heat and allow to rest 1-2 minutes. Slice into fourths and serve with edamame guacamole.
Yield: 2 serving (1/2 of the quesadilla with 2 Tbsp edamame guacamole each).
Nutrition Information (per serving): 330 calories; 13 g. fat; 64 mg. cholesterol; 578 mg. sodium; 31.1 g. carbohydrate; 9.4 g. fiber; 21.7 g. protein
Result: I kind of hate tooting my own horn…but TOOT TOOT! I so rarely make flavor combinations of my own, but I loved the shrimp in here with the heat of the chipotle and the creaminess of the beans, while still offering up the cheesy goodness that people love about a quesadilla. This quesadilla just happens to pack way more nutrition!
While the quesadilla was a new, delicious recipe…this Edamame Guacamole is an oldie but goodie in my kitchen. I love that the high-calorie avocados are cut with the lower calorie, nutrient-packed edamame.
Edamame Guacamole from Cara’s Cravings
1 cup frozen, shelled edamame
1/4 cup nonfat plain Greek yogurt
1 Tbsp water
2 medium avocados
3 cloves of garlic, minced
1/2 jalapeno pepper, seeded and minced
1/2 tsp salt
1 Tbsp freshly squeezed lime juice
1/3 tsp cumin
2 Tbsp red onion, finely chopped
2 Tbsp cilantro, finely chopped
Bring a small pot of water to a boil. Add the frozen edamame, return to a boil, and cook for 5 minutes. Drain and rinse with cold water; let cool.
Puree the cooked edamame with the yogurt and water in a food processor or blender until completely smooth.
Roughly mash the avocados with a potato masher in a large bowl. Stir in the edamame-yogurt puree, and the remaining ingredients. Adjust seasonings to taste, and refrigerate until ready to serve.
Yield: 12 servings (1 1/2 ounce, or 2 tablespoons, per serving).
Nutritional Information (per serving): 74 calories; 5.5 g. fat; 0 mg. cholesterol; 144 mg. sodium; 4.6 g. carbohydrate; 2.9 g. fiber; 2.7 g. protein
THREE lucky winners will win one of the following giveaway items:
- A copy of Hallie Klecker’s The Pure Kitchen — a gluten-free, dairy-free cookbook that uses wholesome ingredients to create heart-healthy recipes.
- Super Healthy Kids Plates — these plates are great for teaching kids how to make a balanced meal!
- Tropical Traditions — 32 oz. Gold Label Virgin Coconut Oil and 2.2lbs Coconut Flour
How to enter? Leave a SEPARATE comment for each entry for more chances to win!
- Let me know which giveaway item you’re most interested in winning!
- Leave a comment with your favorite heart-healthy food or recipe.
- Like Prevention RD on Facebook!
- Follow me on Twitter!
- Tweet about this giveaway including the link: http://wp.me/p1iiTc-2Ee
- Like Tropical Traditions on Facebook!
This giveaway will end Friday, February 10th at 10pm EST. No purchase necessary. Open to US residents only (sorry!). Winners will be chosen at random and notified by email to claim giveaway loot!