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.
营养成分（每份）
每份数值 · 每份分量: 1/2 quesadilla
304
卡路里
16g
蛋白质
36g
碳水
11g
脂肪
9g
膳食纤维
8g
糖
536mg
钠
饱和脂肪 6 g · 胆固醇 21 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
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
步骤
- 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.
备注
- •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.
来源: USDA MyPlate Kitchen · University of Maryland Extension Food Supplement Nutrition Education Program
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