Tuna Quesadillas
This quesadilla can be cooked quickly in the microwave or on the stove. Serve with a fresh salad and an apple for a complete meal.
- Yield
- 4 servings
- Serving size
- 1 prepared tortilla, 1/4 of recipe (89g)
- Rating
- 3.00 of 5 (73 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Protein Foods: 1 ounces
Ingredients
- 1 can tuna fish, packed in water (5 ounces, drained)
- 1 tablespoon light mayonnaise
- 4 flour tortillas (8 inch)
- 1/2 cup reduced-fat cheddar cheese (shredded)
Directions
- Microwave Spoon filing onto half of each tortilla.
- Top filling with cheese and fold tortilla in half.
- Microwave on high for 60 seconds.
- Turn the plate halfway through cooking time. OR Stovetop Divide mixture onto two tortillas.
- Top with cheese and the remaining two tortillas.
- Spray a skillet with non-stick cooking spray.
- Brown quesadillas on both sides. Cut before serving.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 216.05 |
| Total Fat | 7.61 g |
| Saturated Fat | 3.29 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 21.71 mg |
| Carbohydrates | 22.99 g |
| Dietary Fiber | 1.58 g |
| Total Sugars | 1.85 g |
| Added Sugars included | 1 g |
| Protein | 13.04 g |
| Calcium | 179 mg |
| Potassium | 117 mg |
| Sodium | 515.12 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 20 mg |
| Phosphorus | 206 mg |
| Selenium | 35 mg |
| Zinc | 1 mg |
| Vitamin A | 26 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 6 mcg |
| Folate | 71 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 15 mg |
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Source
Recipe by: Utah State University Cooperative Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tuna-quesadillas. Federal works are public domain in the United States.