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
Steps
Wash hands with soap and water.
Spray pan with cooking oil spray.
Cook vegetables on medium heat for 4-5 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 4-6 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 3-5.
Cut each quesadilla in half. Serve with salsa.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 326 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Cholesterol | 16 mg |
| Sodium | 720 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 9 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 18 g |
| Vitamin D | 0 mcg |
| Calcium | 332 mg |
| Iron | 3 mg |
| Potassium | 750 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Veggie Quesadillas. Recipe source: 2009 Recipe Calendar University of Maryland Extension Food Supplement Nutrition Education Program. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.