Fody's Turkey & Black Bean Low FODMAP Quesadillas

low-fodmap-quesadillas-recipe

10 Min

10 Min

Makes 4 Servings

Description of Fody's Turkey & Black Bean Low FODMAP Quesadillas

Quesadillas couldn’t be easier to make. At their most basic they are essentially two tortillas sandwiched together, stuffed with cheese and (usually) griddled until golden - but that’s just the beginning! First of all, did you know that many cheeses are low FODMAP? So you can choose from several low FODMAP cheeses that melt beautifully, such as Cheddar, Havarti and Monterey Jack, to name a few.

This low FODMAP recipe combines brown rice tortillas with a filling of ground turkey sautéed with black beans and Fody Taco Sauce. Then the whole shebang gets covered in cheese, broiled until ooey, gooey and melty and served with a lively salsa that begins with Fody Low FODMAP Salsa and adds fresh tomatoes, scallions and lime juice. Don’t forget the lactose-free sour cream!

About those black beans - Monash University has lab-tested canned, drained and rinsed black beans to be low FODMAP in 40-gram portions, which equals about 3 tablespoons and the suggested serving size for this recipes is well within the low FODMAP recommendations.


Fody's Turkey & Black Bean Low FODMAP Quesadillas Ingredients

Salsa:

  • 1 cup (240 g) Fody Salsa, Mild  or Medium
  • 1 medium tomato, cored and diced
  • ¼ cup (16 g) chopped scallion greens
  • 1 to 2 teaspoons lime juice

    Quesadilla:

    • 1 tablespoon Fody Garlic-Infused Olive Oil
    • 1-pound (455 g) ground turkey
    • ½ cup (104 g) rinsed and drained canned black beans
    • ¼ cup (60 ml) Fody Taco Sauce
    • 4, low FODMAP brown rice flour tortillas (about 9-inches/23 cm across)
    • 6-ounces (170 g) shredded Monterey Jack cheese
    • Lactose-free sour cream

    Directions for Low FODMAP Quesadillas 

    Make the Salsa: Stir the Fody Salsa, chopped tomato and scallions together in a small bowl. Add the smaller amount of lime juice, taste and add more, if desired; set aside.

    Make the Quesadillas: Position rack about 4-inches (10 cm) below broiler. Preheat broiler to high. Line a baking sheet pan with aluminum foil; set aside.

    Heat a large skillet over medium heat. Add oil and heat till shimmering, then add turkey and sauté until the turkey is about halfway cooked through. Add the beans and Fody Taco Sauce and keep sautéing until turkey is cooked all the way through. Set aside.

    Place two tortillas on the prepared pan, spaced apart, dividing the turkey/bean mixture between the two tortillas. Scatter about one-third of the cheese equally over both open-faced quesadillas. Gently press remaining tortillas on top of each one. Sprinkle remaining cheese over each quesadilla, equally divided.

    Broil until cheese is melted and bubbly, about 2 to 3 minutes. Cut the quesadillas into wedges and serve with the salsa and dollops of lactose-free sour cream.


    About the Chef

    Dédé Wilson

    Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
    Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

    This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

    fodmapeveryday.com

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