Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Prawn and sweetcorn quesadillas
Folded tortillas with prawns, sweetcorn and melted cheese.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the filling heats through in 3 to 4 minutes a side
- Photograph the finished quesadillas
- Time
- About 25 min
- estimated
- Serves
- 2
- see below
- Energy
- 435 kcal
- per serving
- Protein
- 37 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, gluten, milk. Check the labels on packaged ingredients:
- cheddar. Some cheddar is made with animal rennet; check the label if you are vegetarian.
- tortillas. Wheat tortillas often contain soya and sometimes milk; check the label.
Cooking steps
Mix the prawns, sweetcorn and cheddar together.
Spread the mixture over half of each tortilla, leaving a clear edge, and fold the other half over.
Brush a frying pan with the oil and cook each quesadilla over medium heat for 3 to 4 minutes on each side, pressing lightly, until the outside is crisp and the filling is steaming hot right through.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
Cut each into wedges and serve with the yoghurt.
The useful detail
Use smaller prawn pieces so the tortilla folds flat. Whole prawns hold the halves apart, the cheese cannot bridge the gap and the quesadilla falls open in the pan.
Make it work for you
One serving is One folded quesadilla with 50 g of yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked chicken instead of prawns
Drier; add a spoonful of the yoghurt to the filling.
Per serving: about 65 kcal more, about 7 g more protein, about 3 g more fat.
Allergens: Removes crustaceans.
Corn tortillas
Smaller and more brittle; warm them first so they fold.
Per serving: about 40 kcal less, about 1 g less protein, about 3 g less fat.
Allergens: Removes gluten if the pack says so.
Mozzarella instead of cheddar
Milder, and it stretches rather than browning.
Per serving: about 35 kcal less, about the same protein, about 4 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A quick hot lunch. Prawns are very lean, so most of the fat here is the cheddar, which is why it is weighed.
| Energy | 435 kcal |
|---|---|
| Protein | 37 g |
| Fat | 16 g |
| of which saturates | 6 g |
| Carbohydrate | 36 g |
| of which sugars | not calculated |
| Fibre | 2 g |
| Sodium | 780 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| cooked prawns | 200 g | FDC 175180Crustaceans, shrimp, cooked | 198 kcal | 48.0 g |
| sweetcorn | 100 g | FDC 169214Corn, sweet, yellow, canned, whole kernel, drained solids | 67 kcal | 2.3 g |
| cheddar | 50 g | FDC 173414Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | 202 kcal | 11.4 g |
| tortillas | 100 g | FDC 167535Tortillas, ready-to-bake or -fry, flour, shelf stable | 297 kcal | 8.0 g |
| rapeseed or other neutral oil | 4.5 g | FDC 172336Oil, canola | 41 kcal | 0.0 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| Whole recipe | Divided by 2 | 867 kcal | 74.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Best eaten straight from the pan; they go leathery when reheated twice.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Chicken Waldorf-style rye sandwiches
Chicken, apple and celery on rye with a yoghurt dressing.
About 15 min · 440 kcal · 38 g protein per serving