Instructions:

Crab Quesadillas

Vegetable oil
4 (10-inch) flour tortillas
6 ounces shredded pepper jack cheese
1 (6 ounce) can crab meat, well-drained
1 (4 ounce) can diced mild green chiles
3 tablespoons minced cilantro
3 green onions, chopped, including
    some of dark green part
Optional garnish: Sour cream
Optional garnish: Salsa

Set all ingredients, except garnishes, next to stove.

Heat about 2 teaspoons vegetable oil in medium-large skillet, preferably nonstick, on medium-high heat. Add 1 tortilla. Sprinkle with half of cheese, crab meat, chiles, cilantro and green onions. Top with tortilla and press down lightly with spatula. Cook until tortilla is nicely browned and cheese is starting to melt, about 3 to 4 minutes. Carefully turn with flat spatula and cook opposite side until nicely browned and cheese is thoroughly melted.

Repeat with remaining tortillas and filling ingredients. Cut each quesadilla into 8 wedges and serve hot, offering bowls of sour cream and salsa as optional garnishes.

Yields 16 wedges.

Nutritional information: 105 calories, 6.3 grams protein, 8.6 grams carbohydrates, 4.9 grams fat, 167 milligrams sodium