Vegetable Quesadillas Recipe

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Vegetable Quesadillas Recipe

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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.
MAKES:
6 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
6 servings
TOTAL TIME:
Prep/Total Time: 30 min.

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

Nutritional Facts

1 each: 287 calories, 12g fat (3g saturated fat), 10mg cholesterol, 764mg sodium, 33g carbohydrate (0 sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch, 1 fat.

  • 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
  1. 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.
  2. 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.
Originally published as Vegetable Quesadillas in Light & Tasty April/May 2005, p17

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