Vegetable Quesadillas

Ingredients:

  • 1 cup green bell peppers, chopped
  • 1 cup frozen corn (thawed)
  • ¾ cup green onion, chopped
  • 1 cup tomatoes, chopped
  • 2 tablespoon cilantro, chopped
  • ½ cup low-fat cheddar cheese, shredded
  • 4 whole wheat tortillas (6 inch tortillas)

Directions:

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing
  2. Spray a medium skillet with nonstick cooking spray.  Sauté (fry briefly over high heat) bell pepper and corn over medium heat until softened, about 5 minutes.
  3. Add green onion and tomato; cook for several minutes more until heated through; add cilantro.
  4. Heat tortillas in a large skillet over high heat; place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisped and lightly brown.  Serve while hot.

Nutrition Facts (Per Serving):

Calories, 210; Carbohydrate, 33 g; Protein, 9 g; Total Fat, 5 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 5 mg ; Fiber, 4 g; Total Sugars, 5 g; Sodium, 260 mg; Calcium, 66 mg; Folate, 12 mcg; Iron, 2 mg; Percent Calories from Fat,7%.

Makes 4 servings, 1 tortilla.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Vegetable Quesadillas

Rate this Recipe
Vegetable Quesadillas
Dinner
Lunch
2.00 Rating

Ingredients

  • 1 cup green bell peppers, chopped
  • 1 cup frozen corn (thawed)
  • ¾ cup green onion, chopped
  • 1 cup tomatoes, chopped
  • 2 tablespoon cilantro, chopped
  • ½ cup low-fat cheddar cheese, shredded
  • 4 whole wheat tortillas (6 inch tortillas)

Directions

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing
  2. Spray a medium skillet with nonstick cooking spray.  Sauté (fry briefly over high heat) bell pepper and corn over medium heat until softened, about 5 minutes.
  3. Add green onion and tomato; cook for several minutes more until heated through; add cilantro.
  4. Heat tortillas in a large skillet over high heat; place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisped and lightly brown.  Serve while hot.

Nutrition Facts (Per Serving)

Calories, 210; Carbohydrate, 33 g; Protein, 9 g; Total Fat, 5 g; Saturated Fat, 1 g; Trans Fat, 0 g; Cholesterol, 5 mg ; Fiber, 4 g; Total Sugars, 5 g; Sodium, 260 mg; Calcium, 66 mg; Folate, 12 mcg; Iron, 2 mg; Percent Calories from Fat,7%.

Makes 4 servings, 1 tortilla.

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