Grilled Quesadilla with Vegetables

Grilled Quesadilla with Vegetables (pdf)

Makes: 8 servings (1 quesadilla per serving)
Preparation Time: 10 minutes
Cooking Time: 20 to 30 minutes

Ingredients

  • Nonstick cooking spray
  • 1 medium zucchini, diced
  • ½ broccoli head, diced
  • 1 green pepper, diced
  • 1 medium onion, minced
  • 1 carrot, peeled and grated
  • 16 (6 inch) flour tortillas
  • 12 ounces cheese, shredded (3 cups shredded cheese)

Directions

  1. Wash all vegetables.
  2. Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.
  3. Spray a large skillet with cooking spray. Add zucchini, broccoli, green pepper, onion, and carrot. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently.
  4. Remove vegetables from skillet, and put on a clean plate.
  5. Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with ½ cup vegetables and ⅓ cup cheese.
  6. Place a second tortilla on top. Cook on medium low heat for 2 to 3 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
  7. Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or unti tortilla browns.
  8. Repeat steps 4 through 6 to make additional quesadillas.
  9. Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.
  10. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Be creative! Add other leftover veggies or use whole grain tortillas for added fiber and nutrients.

Nutrition facts
8 servings per container
Serving size     

1 Quesadilla (194g)
Amount Per Serving
Calories               

370
% Daily Value*
Total Fat 15g                                 19%
       Saturated Fat 8g                    40%
      Trans Fat 0g                              
Cholesterol < 5mg                1%
Sodium 650mg                         28%
Total Carbohydrate 45g                 16%
      Dietary Fibers 9g                  32%
      Total Sugars 5g                          
            Includes 0g Added Sugars    0%
Protein 17g                                      34%
Vitamin D 5mcg25%
Calcium 451mg35%
Iron 3mg15%
Potassium 451mg10%
*The % Daily Value (DV) tells you how much a
nutrient in a serving of food contributes to a
daily diet. 2,000 calories a day is used for
general nutrition advice.