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Veggie Quesadillas

Veggie Quesadillas on a plate
Makes: 4 servings

This dish, full of veggies and cheese, is made with whole wheat tortillas. Top with salsa and use whatever veggies you have on hand.

Ingredients

  • cooking oil spray
  • 1 medium zucchini, chopped
  • 1/2 broccoli head, chopped
  • 1 medium green bell pepper, seeded and chopped
  • 1 medium onion, peeled and chopped
  • 1 medium carrot, shredded
  • 4 medium whole wheat tortillas
  • 1 cup low-fat cheddar cheese, shredded
  • 1/2 cup of fresh salsa

Directions

  1. Wash hands with soap and water.
  2. Wash vegetables.
  3. Spray pan with cooking oil spray.
  4. Cook vegetables on medium heat for 4 to 5 minutes, stirring frequently. Remove from pan.
  5. Spray pan with cooking spray. Place tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
  6. 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.
  7. Flip quesadilla. Cook for 4 minutes or until tortilla browns.
  8. Repeat steps 4 - 5.
  9. Cut each quesadilla in half. Serve with salsa.

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:

University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1/2 quesadilla
Nutrients Amount
Total Calories 304
Total Fat 11 g
Saturated Fat 6 g
Cholesterol 21 mg
Sodium 536 mg
Carbohydrates 36 g
Dietary Fiber 9 g
Total Sugars 8 g
Added Sugars included 1 g
Protein 16 g
Vitamin D 0 mcg
Calcium 389 mg
Iron 2 mg
Potassium 694 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 304
Total Fat 11 g
Saturated Fat 6 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 21 mg
Carbohydrates 36 g
Dietary Fiber 9 g
Total Sugars 8 g
Added Sugars included 1 g
Protein 16 g
Minerals
Calcium 389 mg
Potassium 694 mg
Sodium 536 mg
Copper 0 mg
Iron 2 mg
Magnesium 83 mg
Phosphorus 400 mg
Selenium 28 mg
Zinc 3 mg
Vitamins
Vitamin A 179 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.4 mcg
Vitamin C 101 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 92 mcg
Folate 118 mcg
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 3 mg
Choline 39 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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