Corn and Whole Wheat Quesadilla

Danny’s restricted diet (no fat, low sodium, low/no sugars, no processed foods, no juice concentrates), following last year’s stroke, has been further limited since his recent heart attack and quadruple bypass. He can have only fresh/frozen fruits and vegetables, fish, chicken, turkey, skim milk, nuts, and very little lean red meat; besides no white bread, he cannot have any potatoes, rice, most pasta, or fried foods. I’ve been scrambling for suitable meals, as his appetite increases, and created several so far…

Recipe of the Week: Corn and Whole Wheat Quesadilla

corn and whole wheat tortillas
low-sodium black beans
mild green chilis, whole or diced
roasted chicken breast, cut into thin strips
low-sodium Swiss cheese
ground cumin

1. Drain and rinse black beans and place in food processor. Whip them into spreadable consistency.
2. Drain whole chilis, rinse off seeds, and separate into strips.
3. Cut slices of Swiss cheese in half or a third.
4. Place nonstick skillet or griddle on medium heat. Spread black beans onto tortilla. Place chicken pieces on top. Sprinkle with cumin. Cover with chilis. Top with cheese. Place in skillet and top with another tortilla. After 5 mintues, carefully flip over and cook another 5 minutes. Repeat for as many as needed. (We only had one each.) Serve with fruit salad and/or sliced avocado.

Options: 1)To avoid cheese altogether, spread black beans on both tortillas. 2)If you like spicy, use chili powder and hotter peppers. 3)Substitute regular corn tortillas.



Thought of the Week: With the arteries of my husband, mother, and father now bypassed or stented, as well as Dad’s bleeding intestinal ulcer cauterized and our son-in-law’s heel cyst removed, I may be able to settle down. Although I have never believed in thirteen as being a superstitious number, the first quarter of 2013 has me wondering. It began with Mom on New Year’s Day and has been practically non-stop emergencies and critical care until Danny came home from the hospital on March 23rd and Mom and Dad were discharged on the 27th from hospital and rehab, respectfully. The nurses on the 3rd floor of Christus Santa Rosa New Braunfels know us all by name now, and vice versa. Let’s pray they’ll have time to forget us before we see them again.


A tremendous THANKS to Christus Santa Rosa New Braunfels for your excellent care!


About Cyranette

I have been writing since I was 11 and am now a grandmother of 9. Aside from my family, I love writing, reading, movies, gardening, genealogy, and travel. I met my soulmate online and we've been married 19 years. I am a survivor of rape, abuse, and cancer. I believe in love, kindness, and common sense. I was born/raised in Indiana and have lived in Massachusetts, Texas, and California. I have visited: most of the United States, British Columbia, Germany, Austria, and Costa Rica. My husband and I would like to visit England, Europe, and New Zealand and to take a train ride along the Canadian/American border. I have written essays, articles, short stories, a romance novel, a self-help book, and several children's books.
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6 Responses to Corn and Whole Wheat Quesadilla

  1. mskatykins says:

    That’s a nice shout out at the end of the post! 🙂

    Glad your loved ones are on the mend. What about some nice soups for Danny? You can make them as light or as filling as you fancy and none of them need to be fatty but can be highly nutritious and delicious. Of course, the other bonus is that you can generally make a good – or, at least interesting – soup from whatever is in your kitchen cupboards! 🙂


  2. I figured when I saw your post, that things had improved. Glad you and the arteries are better!


  3. Rita (Habluetzel) Hardy says:

    Monnie, If you have not yet seen the documentary film “Forks over Knives” it would be worth your time to watch. We found it on Netflix and you can probably find it on an internet post somewhere.
    Just in case Danny has a sweet tooth, this recipe is one we really like… you could leave out the salt and it won’t be missed! I make them even smaller…. like a quarter size so we can eat two!
    Hope you enjoy them.
    I enjoy reading your writings! Thanks for sharing.
    your friend…. -rita

    German Chocolate Fudge Balls
    3/4 cup pitted dates (about 8)
    1/3 cup of pecans or your favorite nut
    2 TBSP shredded coconut (I use unsweetened)
    2 TBSP cacao powder (this is the pure chocolate powder… not cocoa)
    1/2 tsp vanilla
    1/16 tsp salt

    Blend all ingredients in food processor very well. Put into bowl and take a little smaller than golf size balls and roll into balls. You can even use this for a raw pie crust!
    Makes 10 to 14 balls.


    • Cyranette says:

      Great to hear from you, Rita! Definitely sounds like a yummy recipe; can’t wait to try it. Danny will be thrilled. Thanks so much. 🙂 I am very fond of German Chocolate Cake and coconut, as well. ..While we were browsing through Netflix a couple days ago, Danny said he watched part of “Forks over Knives” when I was in CA and thought it was interesting. Glad to hear your recommendation.


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