Veggie Quesadillas
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Ingredients
- cooking oil spray
- 1 small zucchini (small, washed and chopped)
- 1/2 broccoli head (washed and chopped)
- 1 green bell pepper (washed, seeded and chopped)
- 1 onion (medium, peeled and chopped)
- 1 carrot (scrubbed and shredded)
- 4 whole wheat tortillas (10-inch)
- 1 cup cheddar cheese (shredded low-fat)
- 1/2 cup salsa
Instructions
- Wash hands with soap and water.
- Spray pan with cooking oil spray.
- Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove from pan.
- Spray pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
- Place the other tortilla on top. Cook on medium heat for 4 to 6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
- Flip quesadilla. Cook for 4 minutes or until tortilla browns.
- Repeat steps 3 through 5.
- Cut each quesadilla in half. Serve with salsa.
Nutrition
| Calories | 326 |
|---|---|
| Protein | 18 g |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Cholesterol | 16 mg |
| Sodium | 720 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 9 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: University of Maryland Extension Food Supplement Nutrition Education Program