{"id":685,"date":"2022-06-14T12:53:20","date_gmt":"2022-06-14T19:53:20","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=685"},"modified":"2022-06-14T12:53:20","modified_gmt":"2022-06-14T19:53:20","slug":"grilled-quesadilla-with-vegetables","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/14\/grilled-quesadilla-with-vegetables\/","title":{"rendered":"Grilled Quesadilla with Vegetables"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L5-Grilled-Quesadilla-with-Vegetables.pdf\">Grilled Quesadilla with Vegetables (pdf)<\/a><\/p>\n\n\n\n<p>Makes: 8 servings (1 quesadilla per serving)<br>Preparation Time: 10 minutes<br>Cooking Time: 20 to 30 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>Nonstick cooking spray<\/li><li>1 medium zucchini, diced<\/li><li>\u00bd broccoli head, diced<\/li><li>1 green pepper, diced<\/li><li>1 medium onion, minced<\/li><li>1 carrot, peeled and grated<\/li><li>16 (6 inch) flour tortillas<\/li><li>12 ounces cheese, shredded (3 cups shredded cheese)<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol><li>Wash hands with soap and water.<\/li><li>Wash all vegetables under cold running water.<\/li><li>Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.<\/li><li>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.<\/li><li>Remove vegetables from skillet, and put on a clean plate.<\/li><li>Spray skillet with cooking spray again, and place 1 tortilla in the skillet. Top with \u00bd cup vegetables and \u2153 cup cheese.<\/li><li>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.<\/li><li>Use a metal turner to flip the quesadilla. Cook for another 2 to 3 minutes or unti tortilla browns.<\/li><li>Repeat steps 4 through 6 to make additional quesadillas.<\/li><li>Cut each quesadilla in half or quarters, and serve hot with your favorite salsa or other toppings.<\/li><li>Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p><strong><em>Be creative!<\/em><\/strong> Add other leftover veggies or use whole grain tortillas for added fiber and nutrients.<\/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>Grilled Quesadilla with Vegetables (pdf) Makes: 8 servings (1 quesadilla per serving)Preparation Time: 10 minutesCooking Time: 20 to 30 minutes Ingredients Nonstick cooking spray 1 medium zucchini, diced \u00bd 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 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[7,13],"tags":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/685"}],"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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=685"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/685\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}