Pizza, Wraps, and More

Last Editorial Review: 4/7/2008


Crab Quesadillas


  • 3/4 teaspoon garlic, minced
  • 1/4 cup chopped green onions, white and part green
  • 1 jalapeno pepper, stemmed, seeded, and finely diced
  • 1/2 pound crabmeat, washed, drained well, shredded into bite-size pieces
  • 2 teaspoons light mayonnaise
  • 2 tablespoons fat-free sour cream
  • 4 teaspoons minced fresh cilantro
  • 4 whole-wheat tortillas
  • 3/4 cup shredded, reduced-fat Monterey Jack cheese
  • Garnish (optional): salsa, fat-free sour cream, avocado


  1. Combine garlic, green onion, jalapeno, crabmeat, light mayo, sour cream, and cilantro in a medium-size bowl.
  2. Place 1 tortilla on a microwave-safe plate and sprinkle a heaping 1/8-cup measure of cheese over the top of the tortilla. Spoon 1/3 cup of crab mixture evenly over half of the tortilla.
  3. Microwave on HIGH for 2-3 minutes or until cheese is melted. Remove from microwave and fold the half without the crab over to make a quesadilla.
  4. Repeat steps No. 2 and No. 3 with remaining tortillas, cheese, and crab mixture.
  5. If desired, brown and crisp quesadillas by heating in a nonstick frying pan over medium heat for 1 minute per side. Serve each quesadilla with desired optional garnishes such as salsa, fat-free sour cream or avocado.

4 servings

Nutritional Information:
Per serving: 246 calories, 19 g protein, 25 g carbohydrate, 8 g fat, 3 g saturated fat, 71 mg cholesterol, 6 g fiber, 608 mg sodium. Calories from fat: 29 percent.

© 2008 Elaine Magee

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