INGREDIENTS:                                                                                                   Total Time: 30 min

8 – 6 inch whole wheat tortillas                                                                                  Prep: 10 Mins

Cooking spray or olive oil, for oiling tortillas                                                          Cook: 20 mins

1 TBS spicy brown or Dijon mustard                                                                        Yield: 4 servings

1 cup shredded low-sodium Swiss (4 oz)                                                                 Calories: 292,  Fat: 5g,  Protein: 21g,  Carbs: 53g

4 oz very thinly sliced low-sodium lean Black Forest or Virginia ham

1/2 small red onion, extra thinly sliced

Freshly ground black pepper

1 1/2 TBS no-sugar-added apple butter, plus more for topping, optional

2 small apples, cut into thin sticks (red and green)

Lemon juice and ground cinnamon for tossing



1.  Spray 4 of the tortillas with cooking spray (or brush with olive oil).  Lay the oiled tortillas on a large cutting board oiled-side   down.  Brush with the mustard and sprinkle with about half of the cheese.  Top each evenly with a thin layer of ham, onions and some pepper, and then finish with the remaining cheese.

2.  Brush the apple butter evenly on the remaining tortillas.  Place one apple-butter tortilla on top of a ham-and-cheese tortilla (filling sides in), and firmly press the tortillas together to make a quesadilla.

3.  Heat a large nonstick skillet over medium heat.  Lay a quesadilla oiled-side down in the pan and cook until golden brown and the cheese starts to melt, about 2 minutes.  Spray the top of the quesadilla with cooking spray, turn and cook until the other side browns and the cheese is melted, 2-3 minutes more.  Transfer to a baking sheet and keep warm in the oven.  Repeat with the remaining quesadillas.

4.  Cut the quesadillas into 4 wedges and arrange on plates.  Toss the apples with lemon and juice and cinnamon to taste.  Serve with the apple slices.