2 tasty vegetable Tex-Mex snacks

These Tex-Mex snacks are delicious eaten as they are, but for added taste, top with a spoonful of salsa and a dollop of yogurt or sour cream. Read on for two delicious recipes that are sure to please.

• Preparation: 15 minutes.
• Cooking time: 12 minutes.
• Serves 4 (3 wedges per serving).

Ingredients:

• 6 flour tortillas (20 cm/8 in)
• 1 large tomato, seeded and finely chopped
• 250 ml (1 c) coarsely grated cheddar cheese
• 125 g (4 1⁄2 oz) drained pickled chili peppers, chopped
• 15 ml (1 tbsp) chopped fresh cilantro
• 1 ml (1⁄4 tsp) salt
• Freshly ground black pepper, to taste

Instructions:

1. Preheat oven to 120°C (250°F). Place three tortillas on a work surface. Sprinkle equally with tomato, cheese, chili pepper, cilantro, salt and pepper. Place the remaining tortillas on top. Gently press the quesadillas to flatten.
2. Coat a large non-stick frying pan with non-stick cooking spray. Heat over medium-high heat. Place one quesadilla at a time in the pan; cook until lightly browned on both sides and cheese is melted, two minutes per side. Transfer to a baking tray; place in the oven to keep warm. Repeat with the remaining quesadillas. To serve, cut each quesadilla into four wedges.

• Chillies contain phytonutrients that protect against cancer and other chronic diseases.

Per serving:

• 359 calories
• 14 g protein
• 14 g fat (including 7 g saturated fat)
• 25 mg cholesterol
• 44 g carbohydrates
• 4 g fibre
• 769 mg sodium

Pan-grilled sandwiches in Italy are called panini.

• While their close relation, the classic grilled cheese sandwich, uses cheddar and butter, panini use mozzarella and olive oil.
• Italian sandwiches are very versatile and can be filled with herbs, mushrooms, olives and many other fresh and pickled ingredients.

• Preparation: 15 minutes.
• Cooking time: 10 minutes.
• Makes 6 tostadas.

Ingredients:

• 6 corn tortillas (15 cm/6 in)
• 400 g (14 oz) can black beans, drained and rinsed
• 400 g (14 oz) can corn kernels, drained and rinsed
• 1 small tomato, cored and chopped
• 30 ml (2 tbsp) finely chopped red onion
• 1 small jalapeño or other hot chili pepper, seeded and finely chopped
• 30 ml (2 tbsp) chopped cilantro
• 15 ml (1 tbsp) freshly squeezed lime juice
• 2 ml (1⁄2 tsp) salt
• Dash of hot sauce
• 1 small ripe avocado, pitted, peeled and chopped

1. Preheat oven to 220°C (425°F). Place tortillas in a single layer on a baking tray; coat both sides of each one with cooking spray. Bake until lightly browned and crisp, about 10 minutes; turn them over halfway through. Transfer to wire racks to cool.
2. Combine beans, corn, tomato, onion, chili pepper, cilantro, lime juice, salt and hot sauce in a large bowl.
3. Gently fold in avocado. Top each tortilla evenly with bean mixture.

• Fibre from beans and vegetables keeps the digestive system healthy and can help lower cholesterol levels.

Per tostada:

• 130 calories
• 5 g protein
• 1 g fat (including 0 g saturated fat)
• 0 mg cholesterol
• 26 g carbohydrates
• 5 g fibre
• 390 mg sodium

To fill out a lunch, try pairing these delicious recipes with a mixed green salad and serve fresh fruit for dessert.