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.
Mouth-watering heart-healthy lunches to drool over:
- 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![/print_this]
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[/print_this]
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!
What an awesome quesadilla! I bet those flavors are just amazing together. Thank you for the giveaway! I’m most excited about the coconut oil and coconut flour. 😀 I see a lot of baking in my future! 😉
I like Prevention RD on facebook! 🙂
I follow you on twitter! @chocandcarrots
I tweeted! https://twitter.com/#!/chocandcarrots/status/167203341301067776
I like Tropical Traditions on facebook, too! 😀 Yay!
Great giveaway and your recipe looks awesome too! I’m most interested in the coconut oil and coconut flour-I’ve never cooked with either but I’m intrigued!
I follow you on Facebook
I follow you on Twitter (@HezziD)
I really have got to try Cara’s edamame guacamole. It’s been on my list for a while. And this seems like an excellent and easy pairing.
These quesadillas sound amazing! I can’t wait to try them! I would love a copy of the cookbook. I lust after new recipes 🙂
I like you on Facebook
I like Tropical Traditions on Facebook!
I don’t have a Twitter account…but, if I did, I would definitely follow you and tweet about it
I have been on a major chipotle kick lately, I adore both edamame and guacamole, and the hubs loves quesadillas. In other words, these WILL be made soon =). Looks great!
I would like Hallie Klecker
Oooh, this quesadilla looks fabulous! Quesadillas are probably my favorite of all Mexican food to make at home – they’re so easy to make and so customizable! I love that you used shrimp, too!
As for the giveaway, I want to win the coconut oil/flour! 😀
The quesadilla looks great.
I would love to win the coconut oil and flour.
I would love to win the Pure Kitchen book!
One of my favorite heart-healthy foods is whole wheat pasta.
I like you on Facebook.
oh oh oh I want those plates!!!
I follow you on twitter and FB.
And, I’ll tweet about it.
P.S I ‘ve tried edamame guacamole and it’s delicious, AND it’s GE customer approved 🙂
Avocados totally get a bad rep, but I love that you’re spreading the word about how healthy delicious they are! this quesadilla sounds super fab.
I’d love to win Pure Kitchen to give to my friend who was recently diagnosed with gluten and dairy issues.
I follow you on FB
I liked Tropical Traditions on FB
This recipe looks awesome! Love the edamame guacamole! I’d be most interested in the coconut oil/coconut flour part of the giveaway. LOVE those ingredients!
You’re recipe looks delicious, something I would love! My favorite heart healthy food is oats. I use them in so many recipes, including this banana oat bread http://arkitchenadventures.blogspot.com/2011/03/banana-oat-bread.html
I’d love the kids’ plates for my daughter!
My favorite heart healthy food is probably almond butter at the moment.
I like Prevention RD on Facebook!
I follow you on twitter!
I like Tropical Traditions on Facebook!
I have been wanting to try coconut flour in my baking!! I’d love to win that!
my favorite heart healthy food is oatmeal. on a student budget and little spare time in law school, oats are a quick, cheap and healthy (what more could you adk for??!!) breakfast (and lunch) (oops, and sometimes dinner, too!). yum!
I would def love to win the coconut oil. I’ve never cooked with it before and would like to try it out… 🙂 Happy Hump Day!
Omg your recipe sounds and looks amazing!
I’d love the Hallies cookbook I just recently found out I’m gluten intolerant and trying to revamp my recipes. That cook book would be perfect!!!
Great blog as ALWAYS!
My favorite heart healthy food? Spinach. Filling, light, full of fiber and goodness! Gray for a healthy diet. Add to smoothies, salads, saut
I would love the plates for DS. And this quesadilla looks fabulous, I think I’m going to have to add it to the menu this week!
THis recipe looks SO good! I want mexican now! I wish we had black beans! grr!
I actually don’t think a lot about foods that are “heart healthy” but I made something the other day that would qualify I think….I just made some homemade sauce (sauteed some onion, carrot, celery, and mushrooms; then added crushed tomatoes. When it was done I stirred in a huge handful of spinach and then pureed the whole thing) and served it over whole wheat penne. My 21 month old loved it!
i would be SO excited to win the coconut oil and coconut flour!!!!!!
and, my favorite heart healthy foods are smoked salmon and avocado. i have been eating a killer salad the past few days with an avocado tahini dressing, topped with smoked salmon, capers and quinoa. YUM!
and, i am following you on twitter 🙂
and i don’t know if it counts, but i also pinned your recipe!! haha can you tell i want that coconut oil/flour?! 😉
I’d love to win coconut flour! I’ve been dying to try it out!
my favorite heart healthy foods are oats and apples 🙂
I’d love to win the tropical traditions!
Favorite heart healthy food: kale chips!
I’d love the Super Healthy Kid Plates. We do our best to feed our daughter healthy meals and those plates would be perfect for her.
I love, love, love avocados!
I like Prevention RD on Facebook
I follow you on Twitter (@tasteofhomecook)
I tweeted the giveaway (@tasteofhomecook)
I would love the cookbook!
I follow on facebook.
My favorite heart healthy breakfast is a baked oatmeal choked full of fruit and nuts (like walnuts!) and topped with Greek yogurt. One of my favorite dinners is a nice fillet of salmon over whole wheat pasta…with spinach somewhere in the mix and a glass of red wine in my hand…you can’t get much more enjoyable than that!
Delicious quesadilla!! my fave heart healthy food has definitely been avocado lately, LOVE it 🙂
and how awesome would it be to win the tropical traditions giveaway!
follow you on twitter! @tri2cook
These sound amazing! I would love to win that cookbook to try more gluten-free recipes!
I follow you on twitter:-)
Edamame is amazing stuff!
I would LOVE to win the Tropical Traditions
i would love to win the coconut oil! i have been on the fence about buying some for ages!
i like you on FB!
i like tropical traditions on FB!
i am obsessed with avocado and salmon…together or separate. i love them! and nuts. oh man
I definitely want the coconut stuff.
Following you on Twitter
And I tweeted.
I am most interested in tropical traditions!
My favorite heart healthy meal is oatmeal!
I can’t get enough edamame! My friends even make fun of me for it, which is funny in itself 🙂
I’d like to win the cookbook, but any of the prizes would be great 🙂
That looks soo good! I would love the cookbook!
I like PreventionRD on facebook
I follow you on Twitter
I usually have baked salmon with dijon, lemon & rosemary, quinoa, and stir fried veggies for an easy heart-healthy meal.
I would love to win the coconut oil /flour package! I’ve always wanted to try coconut flour!
My fav heart healthy food is oatmeal – so filling and warm!
I would love to win the coconut loot! I have yet to try coconut oil but have been wanting to!
My favorite heart healthy food is just a simple bowl of oatmeal!
This sounds so good Nicole! Rarely can you go wrong with guacamole in the picture.
I’d love to win the coconut oil!
Favorite heart healthy dish: Salmon with a side of sweet potatoes and kale.
Following you on Facebook!
Following you on Twitter.
We love quesadillas at our house. There are so many ways to pack them with healthy things, but what kid can resist a crispy tortilla and cheese? So awesome 😀 I love that you went through what makes each ingredient heart-healthy.
I’d loooove to win the coconut oil and flour. I’ve been wanting to try coconut flour for AGES now!
Actually, my favorite heat-healthy ingredient lately, that you actually mentioned in the post is avocados! I can’t get enough of them lately!
I follow you on Twitter
I like TT on FB
This looks delicious!!
I think that cookbook sounds great! I have been trying to incorporate less dairy so this would be great to try out some recipes!
My favorite heart healthy food is beans. I love this recipe because it uses 2 different kinds of beans! I would love to win the coconut oil the most, as it is a great fuel for workouts.
I would like to try the # 3.Tropical Traditions
My favorite heart healthy food is avocado!
I would love to win the coconut oil or the cookbook. I absolutely love cooking so either of those would be great!
I would love to win the coconut oil and coconut flour!
I like Prevention RD on Facebook.
I follow you on Twitter (@SPLemonade).
Would love to win the coconut oil & flour…yum!!
I would love to win the coconut oil (which I’ve never tried) and the coconut flour (which I need more of…)
And my favorite heart-healthy food? Uh…salmon, or oatmeal, or avocado, or blueberries, or chia seeds, or…I can’t really pick one
I would love to win the Super Healthy Kid’s Plates! I have a 2 1/2 year old and these would be an awesome teaching tool!
I “liked” Prevention RD on Facebook. Love your recipes!
I “liked” Tropical Traditions on Facebook
My favorite heart healthy food are almonds! I love them in homemade trail mix that fills me up and is a quick/healthy snack!
These flavor combos sound delicious, and such an easy recipe too! Nice job putting it together.
Very cool triple giveaway… If I had to pick I’d go with the coconut oil and flour, but the cookbook an kids plates sound so cool too! Too much good stuff Nicole.
Fun giveaway – I’d choose the coconut oil and flour. I love baking with coconut flour but have actually never used coconut oil and am interested in checking it out.
I would love to win the plates even though my son is not even on solids yet! I think that would be a great way to teach him about nutrition.
My favorite heart healthy food would probably have to be any kind of nut!
Definitely most interested in trying the Tropical Traditions items. I have tried their coconut oil and loved it, but not the flour!
I’m following you on twitter.
I already follow tropical traditions on Facebook.
Oatmeal is my favorite heart healthy food!
I love your heart shaped bowl! I would love to win the coconut oil.
My favorite heArt heSlthy food is guacamole.
Great recipes, thank you! I made a lunch recipe for Love Your Heart, too: http://www.whatwouldcathyeat.com/2012/02/quinoa-cauliflower-cakes/ And that cookbook you’re giving away sounds good!
Love the cookbook!!
Gotta love oatmeal!!!
I liked you on FB!
I liked Tropical Traditions on FB !
I’d love to win the Tropical Traditions
I liked Tropical Traditions on FB !
Love any recipe with avocado!
I follow you on twitter
Like PreventionRD on FB!
I do childcare in my home. I do not feed my kids junk! They eat healthy food every day! I love all of the recipes that I find on here. I am thinking perhaps for valentines day we might do the angelfood cupcakes in mini version with some fruit… Thanks for the inspiration! I am always looking for recipes that use healthy foods that I can convert for kidlets!
I’d just love to win that cookbook!! I’m newly dairy-free and always looking for new recipes 🙂
I am most interested in winning the super healthy kids plates. I would love help my nieces learn to love fruits and vegetables as much as their aunt does.
I just tweeted about the giveaway.
I would LOVE the coconut oil! Yum!!
I LOVE flaxseed. It’s great for you and I love the nutty taste, I sprinkle ground flaxseed on everything!
I follow you on twitter (corgipants)
I would love the cookbook.
I liked you on Facebook.
I’m most interested in the items from Tropical Traditions!
My favorite heart-healthy recipe is oatmeal cookies!!! HEhe, what, they contain oats!
I am interested in the cookbook and the Tropical Traditions items. Thank you!
We eat oatmeal for breakfast a lot. My kids love it, and it’s really good for you. Plus it warms your belly when it’s cold in the mornings!
yummy recipe! so excited to try this over the weekend. id be most excited about the coconut oil and coconut flour for more yummy treats in my future!
The Pure Kitchen cookbook sounds great to me since I’m glutenfree. Very yummy looking quesadilla!
I like Prevention RD on Facebook.
I would like the Coconut Oil!
I Like Prevention RD on Facebook
These quesadillas sound amazing! I can’t wait to try them! I would love a copy of the cookbook. I lust after new recipe
Love the cookbook!!
The quesadilla looks great. Try with my black bean recipe at https://meal5.com/simple-healthy-recipes/how-make-black-bean-burger. It’s healthy 🙂
Very yummy looking quesadilla!
i love them! and nuts. oh man