What is a Quesadilla? Basically, it is the Mexican version of a flattened, toasted sandwich. Crunchy tortillas stuffed with melted cheese and any type of filling you like. My gluten free Chicken and Corn quesadillas are my fav - packed with colourful veggies, black beans and pulled chicken, they’re quick, healthy and really hit the spot after a workout!

Serves: 5

Prep & Cooking Time: 20 minutes

Inside the Metabolic Window meal

Ingredients:
250g cooked shredded/pulled chicken breast meat
½ medium red onion, finely sliced
½ large red capsicum, deseeded, finely sliced or diced
10 cherry tomatoes, washed, halved
1 cup kernels from 1-2 fresh corn cobs, (or 1 cup frozen corn, thawed)
1 cup of tinned black beans, rinsed, well drained, partially mashed
2 wedges of fresh lime
½ tsp ground cumin
sprinkle of dried chili flakes (optional)
rock salt and freshly cracked pepper, to season
½ small avocado, mashed
½ cup fresh coriander, chopped
70g low- fat shredded mozzarella cheese
5 x (6-inch / mini) corn tortillas
canola cooking spray oil
1-2 tbls of jalapeños (optional)


Method:
1. Caramelize onions and capsicum first. Lightly spray and heat a large non-stick frying pan or griddle pan over medium high heat. Place onions and capsicum into pan and cook for 3-4 mins, until soften and slightly browned. Caramelizing these two ingredients adds a deliciously-sweet flavour to the quesadillas.

2. Next, add chicken, cherry tomatoes, corn and beans. Squeeze lime wedges over the top, sprinkle with cumin, chili flakes and season with salt and pepper. Cook for 3-4 mins, stirring occasionally. When mixture is done, remove from heat and prepare tortillas.

3. Heat another smaller non-stick frying pan over medium-high heat. Lightly spray pan with cooking spray.

4. Spread half of each tortilla with a little mashed avocado. Place 1 tortilla into the pan; cook for 60 secs to brown, then add 2-3 tbls of the chicken filling. Top with some cheese, coriander, jalapeños if you like, then fold the other half of the tortilla over to form the quesadilla. Press down firmly using a flat spatula for a good 60 secs until cheese has melted.

5. Transfer the chicken quesadilla to a plate. Cut in half and serve immediately with a delicious fresh salsa and/or large, green salad!

6. Repeat process with remaining tortillas and chicken quesadilla mixture.


Shar’s Tips -
- When preparing the cooked/ bbq chicken, I suggest you pull it apart using a couple of forks. This shreds the chicken and makes it easier to mix in with the rest of the ingredients, and to stay inside when pressing the tortilla down.

- You can add all of the fresh quesadilla ingredients once chopped to the tortilla in the pan, then fold, and skip steps 1 & 2.

I find that heating all of the ingredients for the quesadilla in the pan first, not only adds more flavour, but it allows the mixture to compact nicely inside the quesadilla and prevent ingredients falling out when eating. Whichever you choose, they still taste delicious!

- I like to include cooked beans as a little extra protein- filler. You can substitute black beans with kidney beans or any bean of choice.

 

 

Having French in my blood, this all time classic French dish is a true favourite of mine. It’s a colourful meal, rich in flavour and so damn easy to make. Two words that best describe this fabulous meal are ‘Très bien’ or ‘Magnifique!‘ Bon Appetite!

Preparation: 10 - 12 minutes

Cooking Time: 10+ hours

Serves: 14

Ingredients:
1.5kg lean diced beef/chuck steak
3 x middle eye rashes of bacon, trimmed  

 

 

Know you should eat more veggies? I turned all these veggies into my delish Chokka-full Rainbow muffins this week in my kitchen in less than 10 minutes.




 

I hope you had an amazing long weekend celebrating Australia day! .....This weekend in my kitchen I took the team through my favourite 10 minute meal from my NEW Transformation Cookbook we will be launching soon.  

November 2018, for us will be marked as a very memorable month. We embarked upon our whirlwind tour of teaching & accrediting well over 300 Fitness Professionals across Australia.   

According to the research, an adult over their lifetime, can expect to lose at least 9kg of muscle as they age.

Even worse, it’s replaced with 16kg of body fat!

But the most shocking aspect of this change in body composition is the premature ageing.

For women, muscle loss underlines not only unwanted weight gain, but also the premature on-set of menopause and osteoporosis.  

 

 

 

 

To view my video go to the MP Community Group Page 

 

 

To view this video recipe go to the MP Community Facebook Page