Распечатать
E-mail
Add a photoEasy and quick. As a main dish, suggested serving with accompaniment of refried beans or black bean salsa and Spanish rice. Ole!
Use organic substitutions where you can
Ингредиенты
- 2 green and red or yellow mix sweet Bell peppers, cut into thin strips
- 1 small onion, cut into thin 1-inch-long strips
- 1-2 cups of fresh (off the cob) or frozen corn
- 2 Cups Light Shredded cheese mix (Mexican blend)
- 2 Teaspoons olive oil or canola
- 1/2 teaspoon chili powder
- 2 tablespoons of fresh parsley or cilantro
- Healthy whole wheat Flour Tortillas, or other whole grain Wraps
- Salsa (optional)
Инструкции
- In a large nonstick skillet cook sweet peppers and onion in 1 teaspoon of the oil for 3 to 5 minutes or until crisp-tender. Stir in chili powder and corn, cook and stir for 2- 3 minutes more until corn is warm and well incorporated into the mixture. Stir in parsley (or cilantro) and set aside.
- Sprinkle shredded cheese over half of 1 side of each tortilla. Top with pepper/corn mixture. Fold tortilla in half over peppers, pressing gently.
- Place tortillas on an ungreased large baking sheet. Brush tortillas with the remaining 1 teaspoon oil. Bake in a 425 degree F oven for 5 minutes.
- Cut each quesadilla into 4 wedges. Serve warm with salsa if desired.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 53g | |
| Recipe makes 10 servings | |
| Calories 124 | |
| Calories from Fat 86 | 69% |
| Total Fat 9.74g | 12% |
| Saturated Fat 5.71g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 28mg | 9% |
| Sodium 167mg | 7% |
| Potassium 83mg | 2% |
| Total Carbs 2.22g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.24g | 1% |
| Protein 6.87g | 11% |
