Veggie Quesadillas
This dish, full of veggies and cheese, is made with whole wheat tortillas. Top with salsa and use whatever veggies you have on hand.
- Yield
- 4 servings
- Serving size
- 1/2 quesadilla
- Rating
- 3.58 of 5 (66 ratings)
Food groups
- Dairy: 3/4 cups
- Grains: 2 ounces
- Vegetables: 1 1/4 cups
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
- Wash hands with soap and water.
- Wash vegetables.
- Spray pan with cooking oil spray.
- Cook vegetables on medium heat for 4 to 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 to 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 4 - 5.
- Cut each quesadilla in half.
- Serve with salsa.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 304 |
| Total Fat | 10.76 g |
| Saturated Fat | 5.87 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 | 21.47 mg |
| Carbohydrates | 36.29 g |
| Dietary Fiber | 8.53 g |
| Total Sugars | 7.59 g |
| Added Sugars included | 1 g |
| Protein | 15.73 g |
| Calcium | 389 mg |
| Potassium | 694 mg |
| Sodium | 535.84 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 83 mg |
| Phosphorus | 400 mg |
| Selenium | 28 mg |
| Zinc | 3 mg |
| 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 |
Notes
Other Ideas
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- Peanut Butter Banana Breakfast Shake
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Source
Recipe by: University of Maryland Extension — Food Supplement Nutrition Education Program
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/veggie-quesadillas. Federal works are public domain in the United States.