Vegetable Quesadillas

Lunch
recipe

Vegetable quesadillas

Vegetable Quesadillas

Crisp tortilla, melting cheese, and delicious veggies make a light and easy lunch.

Ingredients: 

1 cup green bell peppers, chopped
1 cup frozen corn (thawed)
¾ cup green onion, chopped
1 cup tomatoes, chopped
2 tablespoon cilantro, chopped
½ cup low-fat cheddar cheese, shredded
4 whole wheat tortillas (6 inch tortillas)

Directions: 

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing
  2. Spray a medium skillet with nonstick cooking spray.  Sauté (fry briefly over high heat) bell pepper and corn over medium heat until softened, about 5 minutes.
  3. Add green onion and tomato; cook for several minutes more until heated through; add cilantro.
  4. Heat tortillas in a large skillet over high heat; place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisped and lightly brown.  Serve while hot.

Servings: 

4

Prep and cook time: 

15 minutes

Nutritional Information: 

Calories, 210; carbohydrate, 33 gm; protein, 9gm; total fat, 5 gm; saturated fat, 1 gm; trans fat,0 gm; cholesterol, 5 mg ; fiber, 4 gm; total sugars, 5 gm; sodium, 260 mg; calcium, 66 mg; folate, 12 mcg; iron, 2 mg; percent calories from fat,7%.

Recipe credit: 

Photo Credit: Rick Gayle Studio; Image and recipe provided by: Arizona Nutrition Network