Diabetes: small quesadilla with spinach and melted cheese

Super easy and quick food that contains the 4 groups of food for a healthy meal: protein, good fats, carbohydrates and vegetables

Diabetes diet: Do you want to make something good, healthy and that won’t raise your blood sugar? This is a super quick meal for the days when you don’t feel like cooking but want to have something good for your body.

Easy tortilla with spinach and melting cheese. Pair it with a salad and a crushed tomato sauce. Cook them at home and re-heat them in the microwave if you want to have them in your packed lunch. All that under 10 minutes!😉

Ingredients

  •  tortilla
  • 125g spinach
  • 75g onion
  • slices of ​​gouda cheese
  • 1/8 tsp nutmeg
  • crushed tomatoes for the sauce 

 

Directions

  • Chop the onions
  • In a saucepan, pour some extra virgin olive oil and add the onions
  • As they are cooking, chop the spinach 
  • Add them to the sauce pan and the onions
  • Mix
  • Sprinkle some nutmeg
  • Cook until done
  • Once cooked, set in a bowl on the side
  • Get another pan, heat it on medium heat and place the tortilla
  • Place one half of the cheese on the tortilla
  • Add some of the spinach mixture
  • Top up with the other half slice of cheese
  • Close the tortilla
  • Cook on both sides
  • It’s done!

Diabetes & Carb content:

👉 CARBOHYDRATE CONTENT

Each tortilla has a total of 13g carbohydrates

200g of vegetables equals to 6g carbs (As a general rule 300g of vegetables is 10g carbs) With this filling, I have made 3 tortillas

👉 IN MY RECIPE:

Each tortilla contains 15,5g carbs, explained as follows:

13g carbs for the tortilla and 2,2g crabs for the vegetables (6,6g carbs divided in 3)

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