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Veggie Quesadillas II

Veggie Quesadillas II

28 Ratings
28 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$

Try these yummy quesadillas with your favorite veggies and herbs for this quick and easy dinner. Top with salsa for an easy weekday meal.

Ingredients

  • 4 tortillas, whole wheat (10 inch)
  • 1 baby zucchini, small (diced)
  • 1 1/2 cups broccoli, chopped
  • 1 red bell pepper, seeded and diced
  • 1 yellow onion, small (chopped)
  • 1/2 cup carrots, shredded
  • 1 cup cheddar cheese, low-fat (shredded or grated)
  • 1/2 cup mozzarella cheese, part skim (shredded or grated)
  • 1/2 teaspoon dried basil
  • cooking spray

Directions

1. Wash and chop vegetables.
2. Heat medium skillet to medium high and spray with cooking spray. Saute vegetables for 4-5 minutes, stirring frequently. Remove from pan.
3. Spray pan with cooking spray. Place tortilla in the pan. Sprinkle on half the vegetables and half of the cheese (layer cheese, vegetables, and cheese).
4. Place the other tortilla on top. Cook for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
5. Carefully flip quesadilla. Cook for 4 minutes until cheese is warm and bubbles and tortilla browns. If you do not want to flip it, put a cover on the pan and cook until the cheese melts.
6. Remove from the pan. Place onto a cutting board and cut into triangles. Enjoy.

Notes

Other Ideas

  • Try a variety of vegetables: eggplant, tomatoes, mushrooms, green beans, cauliflower, garlic, corn or spinach.
  • Season with fresh herbs - parsley, basil, cilantro, oregano, or dill.
  • Sprinkle dry herbs - Italian seasoning, chili powder, cumin, or your favorite.
  • Top with your favorite spicy salsa.

Learn more about:

Source:

Connecticut Food Policy Council,F arm Fresh Summer Recipes.

Nutrition Information

Nutrients Amount
Total Calories 318
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 14 mg
Sodium 631 mg
Carbohydrates 49 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 273 mg
Iron 3 mg
Potassium 532 mg
N/A - data is not available
Nutrients Amount
Total Calories 318
Total Fat 6 g
Saturated Fat 3 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 14 mg
Carbohydrates 49 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 273 mg
Potassium 532 mg
Sodium 631 mg
Copper 234 mcg
Iron 3 mg
Magnesium 84 mg
Phosphorus 410 mg
Selenium 39 mcg
Zinc 3 mg
Vitamins
Vitamin A 214 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.5 mcg
Vitamin C 76 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 42 mcg
Folate 99 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.4 mg
Niacin 4 mg
Choline 33 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups
Grains 2 1/2 ounces
Dairy 3/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025