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Vegetable quesadillas

Nutrition information
Serving: 1 quesadilla (263 grams)
Servings per recipe: 4
Calories: 229 (71 from fat)
Cholesterol: 21 milligrams
Fat: 8 grams (4 saturated fat, 0 trans fats)
Protein: 13 grams
Sodium: 397 milligrams 
Total carbohydrate: 28 grams (4 fiber, 9 sugars)


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Grilled vegetable quesadillas

Take advantage of pleasant weather by serving up these cheesy tortillas filled with fresh vegetables on your deck or patio.

Ingredients

Nonstick cooking spray
1 medium ear of corn, shucked
1 red bell pepper, cut in half, seeds and ribs removed
1 medium yellow squash, ends trimmed, cut in half lengthwise
1/2 small onion
4 ounces shredded low-fat Monterey Jack cheese (about 1 cup)
1 Italian plum tomato, diced
2 teaspoons lime juice
1/4 teaspoon chili powder
1/8 teaspoon pepper
4 six-inch corn tortillas
1/2 cup salsa
1/2 cup fat-free sour cream

Directions

  1. Using nonstick cooking spray, lightly spray all surface areas of corn, bell pepper, squash and onion.
  2. Over medium-hot coals (or medium-high heat if using gas, electric, propane or stove-top grill), grill corn on all sides until done, about 2 minutes per side; bell pepper, squash and onion should take 1 to 2 minutes. Place vegetables on a cutting board; let cool for about 10 minutes.
  3. Dice bell pepper, squash and onion and place in a medium bowl.
  4. Using a sharp knife, slice corn kernels off cob. Stir corn, cheese, tomato, lime juice, chili powder and pepper into vegetable mixture. Set aside.
  5. Preheat a nonstick griddle or cast-iron skillet over medium heat. Using nonstick cooking spray, lightly spray one side of a tortilla. Place tortilla, sprayed side down, on the griddle. Spread a heaping 1/3 cup of the vegetable-cheese mixture on half of the tortilla. Fold the other half of the tortilla over the filling. Cook for 1 to 2 minutes on each side, or until tortilla is golden-brown and cheese is melted. Remove and place on a cutting board. Repeat with remaining tortillas and filling.
  6. To serve, cut quesadillas in half and place on a serving platter. Top each quesadilla with 1 tablespoon each of salsa and sour cream.












 

Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462

First published: 03/01/2005
Last updated: 07/12/2012

Reviewed by: Allina Health's Patient Education Department