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Vegetable Quesadillas Recipe

Broccoli, sweet red peppers and garlic take center stage in this staple from Shannon Wade. She uses the microwave in her Kansas City, Kansas kitchen to streamline preparation. Try the quesadillas as appetizers or as light supper.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Vegetable Quesadillas Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

30 30

Ingredients

4 cups fresh broccoli florets
2 small sweet red peppers, julienned
1 jalapeno pepper, seeded and chopped
1 tablespoon minced fresh cilantro
2 garlic cloves, minced
1 teaspoon chili powder
1 teaspoon canola oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
12 flour tortillas (6 inches)
1-1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend

Directions

In a 1-1/2-qt. microwave-safe dish, combine the first nine ingredients. Cover and cook on high for 5 minutes or until vegetables are tender.
Divide vegetable mixture evenly over 6 tortillas; sprinkle with cheese. Top each with remaining tortilla. Place a filled tortilla on a microwave-safe plate; cover with a piece of waxed paper. Microwave on high for 30-45 seconds or until cheese is melted. Repeat with remaining quesadillas. Cut each quesadilla into wedges. Yield: 6 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Analysis: 1 quesadilla equals 287 calories, 12 g fat (3 g saturated fat), 10 mg cholesterol, 764 mg sodium, 33 g carbohydrate, 1 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch, 1 fat.

Originally published as Vegetable Quesadillas in Light & Tasty April/May 2005, p17