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
- Wash all vegetables.
- Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.
- 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.
- Remove vegetables from skillet, and put on a clean plate.
- Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with ½ cup vegetables and ⅓ cup cheese.
- 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.
- Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or unti tortilla browns.
- Repeat steps 4 through 6 to make additional quesadillas.
- Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.
- 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 5mcg | 25% |
Calcium 451mg | 35% |
Iron 3mg | 15% |
Potassium 451mg | 10% |
*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. |