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Writer's pictureNicole

Mini Whole Wheat Quesadilla with Salmon, Mushroom, Spinach and Mozzarella

Good for lunch, dinner or when you just really want a snack.


As I am in my second month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation or just eating healthier that allows for these things, please make any alterations needed to fit your allowances.


Ingredients:

  • 2 small whole wheat tortillas

  • Avocado oil

  • Pam/Avocado oil spray

  • 2 oz. salmon

  • 1/2 cup mushroom

  • 1 cup spinach

  • 1/3 cup mozzarella

  • Salt, pepper, Mrs. Dash, garlic, tarragon to taste


Serving Size: 2 mini tortillas


Kitchen items needed:

  • Sauté Pan or Skillet

  • Cutting knife

  • Cutting board

  • Spatula

  • Cheese grater

  • Measuring cup

  • Plate (portion control is key so be responsible when choosing a serving vessel. I used a side butter plate), fork, appetite and a great attitude.


Prep:

  • Wash Hands

  • Prep time: 5 minutes

  • Grab that pan like you mean it and put it on the stove.

  • Turn the stove on low, getting the pan warmed up cuts down on the cooking time. Do not put oil in it just yet.

  • Gather ingredients

    • Mushrooms

      • Wash mushrooms, pat dry

      • Add 2 tbsp. avocado oil to pan and place mushrooms in pan

    • Salmon

      • 2 oz fresh/thawed frozen salmon, not canned

      • Place in pan with mushrooms and turn up to medium

      • While this is cooking shred 1/3 cup mozzarella from a mozzarella cheese block.

      • After shredding check salmon and mushrooms, turn if needed.

      • Once salmon are cooked remove from pan (turn stove to low)place in bowl and gently use fork to break up salmon as if you are shredding it.

    • Spinach

      • Place 1 cup spinach into low heat pan and cook until slightly wilted

      • Remove and place in bowl with salmon and mushrooms.

      • Turn heat to medium high

    • Small whole wheat tortillas

      • Spray pan with pam spray or avocado spray

      • Spray one side or tortilla with pam spray or avocado spray and place that side down in pan.

      • As the tortilla starts to get crispy on one half of tortilla lightly sprinkle cheese (this will also be used to top the tortillas so portion properly) and then place salmon, mushroom and spinach mixture on top and fold tortilla in half. Remember you are making two so portion properly.

    • Flip and crisp up on the other side of tortilla.

    • Once cooked place on place, lightly sprinkle cheese on top and garnish with tarragon.

    • Cook the second tortilla with the same process and garnish


Eat and Enjoy! 

  • Left overs?

    • Remaining should be consumed within 2-3 days.

    • Write on the outside of the refrigerated container the expiration date

    • Use a sticky note.

    • The back of an envelope and tape it the container etc.

Make it your own:

  • Next time add different veggies

  • Use tofu or turkey

  • Have fun with it and happy cooking!

Nutritional Value:

  • This will vary on the ingredients used.

  • This serving size is for 2.

    • Per serving:

      • Calories: 245g

      • Cabs: 22g

      • Fat: 12g

      • Protein: 23g

      • Sodium: 476mg

      • Sugar: 0g


Side Notes:

  • We didn't use any additional salt because your body doesn't need to break down layers of sauces and garbage so use it sparingly, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.

  • Use a small side plate hat looks fuller rather than an a regular portion bowl. Portion control is key!

  • I cooked this in the second month after my heart transplant.

    • I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.

    • These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.  

  • Always consult the information provided from your medical team regarding nutrition.

  • Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.

  • Have any questions - reach out to me at nattranspants@gmail.com




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