Veggie Quesadillas Recipe

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"I got the idea for this recipe from a restaurant I used to frequent when I was in school," relates Shari Johnson of Green Bay, Wisconsin. "The tortillas are packed full of vegetables, cheese and seasonings, then baked to a golden brown.
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings

Ingredients

  • 1/2 pound fresh mushrooms, sliced
  • 1 medium zucchini, sliced
  • 1/2 cup sliced green onions
  • 2 cans (15-1/4 ounces each) whole kernel corn, drained
  • 2 medium tomatoes, seeded and diced
  • 1 teaspoon dried basil
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 flour tortillas (8 inches)
  • 2 cups (8 ounces) shredded reduced-fat Mexican cheese blend
  • 3/4 cup salsa
  • 6 tablespoons reduced-fat sour cream

Nutritional Facts

1 quesadilla with 2 tablespoons salsa and 1 tablespoon sour cream equals 499 calories, 21 g fat (9 g saturated fat), 55 mg cholesterol, 1,509 mg sodium, 50 g carbohydrate, 4 g fiber, 31 g protein.

Directions

  1. In a large skillet coated with cooking spray, saute the mushrooms, zucchini and onions until tender. Add the corn, tomatoes, basil, salt and pepper; cook 2-3 minutes longer or until heated through. Using a slotted spoon, spoon filling on half of each tortilla. Sprinkle vegetable mixture with cheese and fold over tortilla. Lightly spray top of tortillas with cooking spray. Bake, uncovered, at 400° for 10-12 minutes or until golden brown. Serve with salsa and sour cream. Yield: 6 servings.
Originally published as Veggie Quesadillas in Light & Tasty December/January 2004, p47

Nutritional Facts

1 quesadilla with 2 tablespoons salsa and 1 tablespoon sour cream equals 499 calories, 21 g fat (9 g saturated fat), 55 mg cholesterol, 1,509 mg sodium, 50 g carbohydrate, 4 g fiber, 31 g protein.

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