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Jalapeno-Pumpkin Seed Quesadillas

A spicy Autumn dish to eat beside your newly carved jack-o-lantern.

1/3 cup raw unsalted pumpkin seeds
1 jalapeno pepper, seeded
1 1/2 cups fresh cilantro, packed, rinsed and spun dry
1 1/2 cups fresh parsley leaves, packed (preferably flat-leaf), rinsed and spun dry
1 teaspoon salt
1 tablespoon olive oil
8 whole-wheat soft flour tortillas
1 cup grated low-fat or nonfat Cheddar cheese
1 pound grilled chicken, shredded (optional)
Nonstick cooking spray
Roasted Red Pepper Cream (recipe follows)


Pre-prep: Make Roasted Red Pepper Cream. Seed jalapeno; wash and dry cilantro and parsley, remove large stems; grate cheese; shred chicken, if using.

1. Toast pumpkin seeds in a dry skillet over medium-high heat until they pop and jump. In a food processor, finely mince jalapeno and garlic. Add toasted pumpkin seeds, cilantro, parsley, salt and olive oil; blend until it reaches the consistency of paste.

2. Spread 1/4 of the paste on a tortilla. Sprinkle with 1/4 of the cheese and 1/4 of the chicken, if using. Cover with another tortilla. Repeat, using remaining tortillas and fillings.

3. Spray a griddle or heavy skillet with cooking spray and place over medium-high heat. Add a quesadilla. When one side is toasted, about 2 minutes, spray top tortilla with cooking spray and turn. Continue to cook until the second side is toasted and cheese melts. Cut in half or quarters. Serve with Roasted Red Pepper Cream.

Roasted Red Pepper Cream

Blend together in a food processor or blender 1 cup light and firm silken tofu, 1 roasted red bell pepper, 1 tablespoon lemon juice and 1/2 teaspoon salt (or to taste) and freshly ground black pepper.


Each serving has approximately:

Calories: 365 Sodium: 886 mg Calcium: 255 mg
Total fat: 13.7 g Chol: 10 mg Carbs: 45 g
Sat fat: 3.4 g Fiber: 3 g Protein: 17 g

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Please feel free to send any comments or questions to:

Barbara Gollman

Last Update: October 27, 2003

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