Source: liverfoundation.org

Presentation

Single dish prepared with corn, extra virgin olive oil, onion, garlic, chili pepper, beans, lime, wholemeal tortillas, mozzarella, jalapeños

Ingredients
for 1 serving

• 80 g (about 1/2 cup / 2.8 oz) fresh or frozen corn (thawed)
  • Extra-virgin olive oil, to taste
  • 80 g (about 1/2 cup / 2.8 oz) chopped red onion
  • 1 teaspoon minced garlic
  • 1/2 teaspoon chili powder
  • 80 g (about 1/2 cup / 2.8 oz) black beans, fresh or canned (low sodium)
  • 2 teaspoons lime juice
  • 2 whole wheat tortillas
  • 100 g (about 3.5 oz / 1 cup) mozzarella cheese
  • 1 tablespoon chopped pickled jalapeños (optional)

Method

Heat a non-stick pan and add the corn.

Continue stirring occasionally, until the grains begin to brown

Transfer the corn to a separate bowl.

Heat 1 teaspoon of olive oil in the skillet over medium heat until shimmering

Add the red onion and cook, stirring occasionally, until softened.

Add garlic and chili powder and cook until fragrant (about 1 minute);

Stir in the beans and cook until heated through.

Return the corn to the pan and stir

Gently press the mixture with a spatula to lightly mash the black beans.

Transfer the mixture to the bowl, stirring in the lime juice and season to taste with unsalted seasoning.

After cleaning the pan, place 1 tortilla and toast it until soft and slightly puffy at the edges.

Turn the tortilla over and toast until puffy and lightly browned.

Repeat to toast the second tortilla.

Sprinkle 80 g of cheese, half of the corn and bean mixture and jalapeños to taste over half of the tortilla, leaving a cm of edge around the edge.

Fold the tortilla in half and press to flatten it.

Lightly brush the surface with olive oil and set aside.

Repeat to form the second quesadilla.

Place both quesadillas in the pan, greased sides down

Cook over medium heat until crispy and golden brown.

Turn the quesadillas over and cook for an additional 1-2 minutes until the second side is crispy and golden.

Cut in half

Serve.

Allergens

Garlic: very rare cases of garlic reactivity reported

Onion: possible reactivity in case of nickel allergy due to the vegetable’s ability to concentrate it

Beans: possible cross-reaction in case of allergy to parietaria

Jalapeños: possible cross-reactivity in case of intolerance to spices

Corn: possible cross-reaction in case of sensitivity to grasses. Very high glycemic index

Mozzarella: milk allergens

Extra virgin olive oil: unusual allergy; intolerance not described

Chili pepper: possible cross-reactivity in case of intolerance to spices

Wholemeal tortillas: cereals containing gluten included in EU Regulation 1169/2011

Notes

To be prepared and handled under strict hygienic conditions.

Jalapeños: Varieties of Chili Peppers

The ingredients of the dish bring the following benefits:

Garlic: has immune-stimulating properties, promotes liver function and the elimination of waste metabolites. It also has hypocholesterolemic, lipid-lowering, antiplatelet, hypotensive and hypoglycemic properties that promote cardiac function.

Onion: it is rich in selenium which supports the immune system and with the ability to stabilize blood glucose at normal values; it provides quercetin, a flavonoid that helps contain cholesterol and triglyceride levels in the blood, parameters related to cardiovascular risk, which also supports liver function by promoting the purification of the body. Also indicated for nephropathic patients, it is a good diuretic that prevents kidney stones. Especially if consumed with the peel, it provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Beans: A source of zinc and factors favourable to the proper functioning of the immune system and mineral salts, vitamins and antioxidants, it acts to protect the cardiovascular system. Also suitable for nephropathics. Useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants, Especially if consumed with the peel they provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Jalapeños: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, reduces cholesterol indexes in the blood and hinders its formation in the arteries. It contains vitamins A, D and E and is very effective in activating the venous and capillary circulation. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Corn flour: provides zinc, an element favorable to the proper functioning of the immune system; also suitable for nephropathic patients

Buffalo mozzarella: one of the few cheeses that can be included in a low-calorie diet (if not seasoned with oil), low-sodium (therefore against hypertension) and against hypercholesterolemia. Also rich in lactic flora. The presence of tryptophan helps to counteract depression

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Chili pepper: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, reduces blood cholesterol indexes and hinders its formation on the arteries. It contains vitamins A, D and E and is very effective in activating the venous and capillary circulation. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Wholemeal tortillas: provides zinc, an element favorable to the proper functioning of the immune system; also suitable for nephropathic patients, They stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Safety / Intended use

Also intended for individuals suffering from:

• Anorexia – Weight Loss
• Constipation

Not recommended in case of:

• Nausea – vomiting
• Diarrhea
• Mucositis (inflammation and injury of the oral cavity)
• Dysphagia (problems chewing and swallowing)