Veggie Quesadillas
This dish, full of veggies and cheese, is made with whole wheat tortillas. Top with salsa and use whatever veggies you have on hand.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/2 quesadilla
304
Calories
16g
Protein
36g
Carbs
11g
Fat
9g
Fiber
8g
Sugar
536mg
Sodium
Saturated Fat 6 g · Cholesterol 21 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
cooking oil spray
zucchini, chopped
1 medium
broccoli head, chopped
1/2
green bell pepper, seeded and chopped
1 medium
onion, peeled and chopped
1 medium
carrot, shredded
1 medium
whole wheat tortillas
4 medium
low-fat cheddar cheese, shredded
1 cup
fresh salsa
1/2 cup
Instructions
- 1
Wash hands with soap and water.
- 2
Wash vegetables.
- 3
Spray pan with cooking oil spray.
- 4
Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove from pan.
- 5
Spray pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
- 6
Place the other tortilla on top. Cook on medium heat for 4 to 6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
- 7
Flip quesadilla. Cook for 4 minutes or until tortilla browns.
- 8
Repeat steps 4 - 5.
- 9
Cut each quesadilla in half. Serve with salsa.
Notes
- •Try a variety of vegetables: eggplant, tomatoes, mushrooms, green beans, cauliflower, garlic, corn, or spinach.
- •Season with fresh herbs: parsley, basil, cilantro, oregano, or dill.
- •Sprinkle dry herbs: Italian seasoning, chili powder, cumin, or your favorite.
- •Top with your favorite spicy salsa.
Source: USDA MyPlate Kitchen · University of Maryland Extension Food Supplement Nutrition Education Program
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