Vegetarian Quesadillas

Make-Ahead - Tips

These are delicious and very filling! The small amount of cheese really goes a long way - they taste cheesy but aren't oozing and loaded with fat. They also contain lots of fiber. For a very nutritious and yummy meal, I eat half of one, a salad with avocado, and an orange.

Brief

Prep 20 mins

Cook: 25 mins

Total: 45 mins

Servings: 4

Yield: 4 quesadillas

Vegetarian Quesadillas

Ingredients

cooking spray

1 small zucchini

thinly sliced

1 small yellow squash

thinly sliced

1 small onion

slivered

1 clove garlic

finely chopped

1 (15 ounce) can vegetarian refried beans

8 (8 inch) whole wheat tortillas

½ cup reduced-fat shredded Cheddar cheese

2 teaspoons vegetable oil

or as needed

1 cup salsa

Breakfast Croissants Stuffed with Ham and Gruyere

Tips

Directions

Step 1

Spray a nonstick skillet with cooking spray. Add zucchini squash and onion; cook stirring occasionally for 5 minutes. Add garlic. Continue cooking until vegetables are tender about 2 minutes more.

Step 2

Spread a scant 1/4 cup refried beans over each tortilla. Set 4 tortillas aside to be the tops of the quesadillas. Spoon 1/4 of the vegetable mixture over the remaining 4 tortillas. Sprinkle 2 tablespoons Cheddar cheese over the vegetables. Cover with the reserved tortillas bean-side down.

Step 3

Wipe skillet out with a paper towel. Heat oil in the skillet over low heat. Add 1 quesadilla. Cook until browned and heated through 2 to 3 minutes per side. Repeat with remaining quesadillas. Serve each quesadilla with 1/4 cup salsa.

Nutritional Information

Vegetarian Quesadillas

Servings Per Recipe:4

Calories: 361.4

% Daily Value *

Protein: 18.5g 37%

Carbohydrates: 75.8g 25%

Dietary Fiber: 12.3g 49%

Sugars: 5.7g

Fat: 5.6g 9%

Saturated Fat: 1.2g 6%

Cholesterol: 3mg 1%

Vitamin A Iu: 336.7IU 7%

Niacin Equivalents: 3.6mg 28%

Vitamin B6: 0.5mg 28%

Vitamin C: 12.8mg 21%

Folate: 46.7mcg 12%

Calcium: 152.6mg 15%

Iron: 4.1mg 23%

Magnesium: 91.1mg 33%

Potassium: 599.1mg 17%

Sodium: 1427.5mg 57%

Thiamin: 0.1mg 8%

Calories From Fat: 50.8

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.