Island Quesadillas with Lime Sour Cream and Pureed Mango Dip

Health score
17%
Island Quesadillas with Lime Sour Cream and Pureed Mango Dip
30 min.
4
527kcal

Suggestions

Ingredients

  •  flour tortillas 
  • tablespoon cilantro leaves fresh chopped
  • teaspoons garlic powder 
  • teaspoons ground cumin 
  •  in juice fresh canned
  • 1.3 pounds shrimp deveined peeled
  • tablespoon juice of lime fresh
  • teaspoons lime zest finely grated
  •  mangos peeled seeded
  • 1.5 cups monterrey jack cheese shredded
  • 0.3 cup roasted peppers red chopped
  • servings salt and pepper black freshly ground
  • 0.3 cup scallions chopped
  • 0.5 cup cup heavy whipping cream light sour

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven
  • grill
  • stove
  • spatula
  • grill pan

Directions

  1. Preheat oven to 400 degrees F.
  2. Heat a stove-top grill pan or griddle to medium-high heat and coat with cooking spray. Season shrimp all over with salt, black pepper and cumin.
  3. Place shrimp on the hot pan and cook 2 minutes per side, until bright pink and cooked through.
  4. Place pineapple on grill next to shrimp and cook 2 minutes per side, until golden brown.
  5. Remove shrimp and pineapple from grill and cut both into 1-inch chunks.
  6. Arrange 4 tortillas on a flat surface. Top with, shrimp, pineapple, cheese, red peppers, and scallions.
  7. Place second tortilla on top.
  8. Transfer with hands or with a spatula, to a baking sheet.
  9. Place a second baking sheet on top to weigh down the tortillas.
  10. Bake for 10 minutes, or until cheese is melted and tortillas are golden brown.
  11. While the quesadillas are baking, in a small bowl, using a spoon, combine sour cream, lime zest and garlic.
  12. Mix well to combine.
  13. In a food processor, combine mango and lime juice. Puree until smooth and remove from food processor and place in a bowl. Using a rubber spatula, stir in cilantro.
  14. Remove quesadillas from the oven.
  15. Cut quesadillas into wedges and serve with lime sour cream and pureed mango on the side.

Nutrition Facts

Calories527kcal
Protein27.88%
Fat38.64%
Carbs33.48%

Properties

Glycemic Index
72.88
Glycemic Load
13.27
Inflammation Score
-8
Nutrition Score
27.156521652056%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.9mg
Epicatechin
0.05mg
Eriodictyol
0.08mg
Hesperetin
0.77mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:527.24kcal
26.36%
Fat:22.6g
34.77%
Saturated Fat:11.98g
74.89%
Carbohydrates:44.07g
14.69%
Net Carbohydrates:40.53g
14.74%
Sugar:9.97g
11.08%
Cholesterol:226.38mg
75.46%
Sodium:1686.02mg
73.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.69g
73.39%
Selenium:63.18µg
90.26%
Phosphorus:702.09mg
70.21%
Calcium:547.71mg
54.77%
Vitamin B12:2.05µg
34.1%
Vitamin C:27.24mg
33.02%
Folate:123.58µg
30.9%
Vitamin B3:5.74mg
28.72%
Vitamin A:1380.6IU
27.61%
Vitamin B1:0.38mg
25.55%
Vitamin B2:0.43mg
25%
Manganese:0.47mg
23.31%
Zinc:3.3mg
21.99%
Copper:0.44mg
21.82%
Iron:3.84mg
21.33%
Vitamin B6:0.42mg
21.03%
Vitamin K:21.62µg
20.59%
Magnesium:71.83mg
17.96%
Vitamin E:2.63mg
17.5%
Fiber:3.54g
14.17%
Potassium:495.71mg
14.16%
Vitamin B5:0.76mg
7.58%
Vitamin D:0.45µg
3.02%