{"id":1159,"date":"2022-06-16T12:32:10","date_gmt":"2022-06-16T19:32:10","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=1159"},"modified":"2024-11-08T14:29:48","modified_gmt":"2024-11-08T22:29:48","slug":"quesadilla-con-vegetales-a-la-sarten","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/16\/quesadilla-con-vegetales-a-la-sarten\/","title":{"rendered":"Quesadilla Asada con Verduras"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/wp-extension\/uploads\/sites\/3037\/2024\/11\/Quesadilla-Asada-con-Verduras.pdf\">Quesadilla Asada con Verduras (pdf)<\/a><\/p>\n\n\n\n<p>Rinde: 8 porciones (1 quesadilla por porci\u00f3n)<br>Tiempo de preparaci\u00f3n: 10 minutos<br>Tiempo de cocci\u00f3n: 20 a 30 minutos<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredientes<\/h2>\n\n\n\n<ul>\n<li>Antiadherente en aerosol para cocinar<\/li>\n\n\n\n<li>1 calabac\u00edn mediano, cortado en cubos<\/li>\n\n\n\n<li>\u00bd cabeza de br\u00f3coli, cortada en cubos<\/li>\n\n\n\n<li>1 pimiento morr\u00f3n verde, cortado en cubos<\/li>\n\n\n\n<li>1 cebolla mediana, picada<\/li>\n\n\n\n<li>1 zanahoria, rallada<\/li>\n\n\n\n<li>16 tortillas (6 pulgadas) de harina<\/li>\n\n\n\n<li>12 onzas de queso rallado (3 tazas de queso rallado)<\/li>\n\n\n\n<li>Salsa (opcional)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Preparaci\u00f3n<\/h2>\n\n\n\n<ol>\n<li>L\u00e1vese las manos con agua y jab\u00f3n.<\/li>\n\n\n\n<li>Lave la lechuga.<\/li>\n\n\n\n<li>Re\u00fana, corte, ralle y mida todos los ingredientes antes de comenzar a preparar la receta.<\/li>\n\n\n\n<li>Roc\u00ede un sart\u00e9n grande con el antiadherente para cocinar. Agregue el calabac\u00edn, el br\u00f3coli, el pimiento morr\u00f3n verde, la cebolla y la zanahoria. Cocine los vegetales a fuego mediano durante 4 o 5 minutos, revolviendo frecuentemente. Retire los vegetales de la sart\u00e9n y coloque en un plato limpio.<\/li>\n\n\n\n<li>Vuelva a rociar la sart\u00e9n con el antiadherente y coloque 1 tortilla en la sart\u00e9n. Cubra con \u00bd taza de vegetales y \u2153 taza de queso.<\/li>\n\n\n\n<li>Coloque una segunda tortilla encima. Cocine a fuego mediano-bajo durante 2 o 3 minutos o hasta que el queso comience a derretirse o la base de la tortilla comience a dorarse.<\/li>\n\n\n\n<li>Voltee la quesadilla con una esp\u00e1tula de metal. Cocine de 2 a 3 minutos m\u00e1s o hasta que se dore la tortilla.<\/li>\n\n\n\n<li>Repita los pasos del 4 al 6 para hacer m\u00e1s quesadillas.<\/li>\n\n\n\n<li>Corte cada quesadilla por la mitad o en cuartos y s\u00edrvala caliente con su salsa favorita u otros aderezos.<\/li>\n\n\n\n<li>Refrigere las sobras dentro de 2 horas. Consuma dentro de 3 a 5 d\u00edas.<\/li>\n<\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p><strong><em>\u00a1Sea creativo! <\/em><\/strong>Agregue otros vegetales que le hayan sobrado o utilice tortillas integrales para incorporar m\u00e1s fibra y nutrientes.<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th colspan=\"2\">Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td>8 servings per container<br><strong>Serving size&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                     <\/strong><\/td><td><br><strong>1 Quesadilla (194g)<\/strong><\/td><\/tr><tr><td>Amount Per Serving<br><strong>Calories&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                        <\/strong><\/td><td><br><strong>370<\/strong><\/td><\/tr><tr><td>                                  <\/td><td><strong>% Daily Value*<\/strong><\/td><\/tr><tr><td><strong>Total Fat&nbsp;<\/strong>15g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>19%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 8g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>40%<\/strong><\/td><\/tr><tr><td><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong>&nbsp;&lt; 5mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>1%<\/strong><\/td><\/tr><tr><td><strong>Sodium&nbsp;<\/strong>650mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>28%<\/strong><\/td><\/tr><tr><td><strong>Total Carbohydrate&nbsp;<\/strong>45g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;  <\/td><td><strong>16%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 9g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>32%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 5g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars&nbsp;&nbsp;&nbsp;  <strong>     <\/strong><\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Protein<\/strong>&nbsp;17g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;   <\/td><td><strong>34%<\/strong><\/td><\/tr><tr><td>Vitamin D 5mcg<\/td><td>25%<\/td><\/tr><tr><td>Calcium 451mg<\/td><td>35%<\/td><\/tr><tr><td>Iron 3mg<\/td><td>15%<\/td><\/tr><tr><td>Potassium 451mg<\/td><td>10%<\/td><\/tr><\/tbody><tfoot><tr><td colspan=\"2\">*The % Daily Value (DV) tells you how much a<br>nutrient in a serving of food contributes to a <br>daily diet. 2,000 calories a day is used for <br>general nutrition advice. <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Quesadilla Asada con Verduras (pdf) Rinde: 8 porciones (1 quesadilla por porci\u00f3n)Tiempo de preparaci\u00f3n: 10 minutosTiempo de cocci\u00f3n: 20 a 30 minutos Ingredientes Preparaci\u00f3n<\/p>\n","protected":false},"author":34206,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7,13],"tags":[],"wsuwp_university_location":[],"wsuwp_university_org":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/1159"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/34206"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=1159"}],"version-history":[{"count":3,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/1159\/revisions"}],"predecessor-version":[{"id":1663,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/1159\/revisions\/1663"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=1159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=1159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=1159"},{"taxonomy":"wsuwp_university_location","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/wsuwp_university_location?post=1159"},{"taxonomy":"wsuwp_university_org","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/wsuwp_university_org?post=1159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}