昼食簡単

Colorful Quesadillas

Name: Colorful Quesadillas
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 8
Ingredients: 8 ounces fat-free cream cheese; 1/4 teaspoon garlic powder; 8 flour tortillas, 6-inches across; 1 cup sweet red pepper, chopped; 1 cup low-fat shredded cheese; 2 cups fresh spinach leaves

Use fresh or frozen spinach and red peppers, or try adding your own colorful vegetables in this dish.

20 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 quesadilla

182

カロリー

11g

タンパク質

20g

炭水化物

脂質

食物繊維

糖類

538mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 14 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

fat-free cream cheese
8 ounces
garlic powder
1/4 teaspoon
flour tortillas, 6-inches across
8
sweet red pepper, chopped
1 cup
low-fat shredded cheese
1 cup
fresh spinach leaves
2 cups · or 9 ounces frozen, thawed, and squeezed dry

作り方

1
Wash hands with soap and water.
2
In a small bowl, mix the cream cheese and garlic powder.
3
Spread about 2 tablespoons of the cheese mixture on each tortilla.
4
Sprinkle about 2 tablespoons bell pepper and 2 tablespoons cheese on one half of each tortilla.
5
Add spinach: 1/4 cup if using fresh leaves OR 2 tablespoons if using frozen. Fold tortillas in half.
6
Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1 to 2 minutes on each side or until golden brown.
7
Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.
8
Cut each quesadilla into 4 wedges. Serve warm.

出典: USDA MyPlate Kitchen · Iowa State University Extension and Outreach

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