Garden Veggie Quesadillas

Packed with fiber-rich vegetables and served on whole wheat tortillas, these quesadillas offer a satisfying, nutrient-dense meal with a lighter touch of low-fat cheese.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• Cooking oil spray
• 1 medium zucchini, chopped · 25 kcal in the whole recipe
• 1/2 broccoli head, chopped · 60 kcal in the whole recipe
• 1 medium green bell pepper, seeded and chopped · 27 kcal in the whole recipe
• 1 medium onion, peeled and chopped · 42 kcal in the whole recipe
• 1 medium carrot, shredded · 24 kcal in the whole recipe
• 4 medium whole wheat tortillas · 651 kcal in the whole recipe
• 1 cup low-fat cheddar cheese, shredded · 345 kcal in the whole recipe
• 1/2 cup of fresh salsa · 43 kcal in the whole recipe

Method

1. Heat a large skillet sprayed with cooking oil over medium heat. Sauté the chopped zucchini, broccoli, green bell pepper, onion, and shredded carrot for 4 to 5 minutes until tender-crisp, then transfer to a bowl.

   

2. Wipe the skillet, spray again with cooking oil, and place one tortilla in the pan. Evenly spread half of the sautéed vegetables and half of the shredded cheddar cheese over the tortilla, then top with a second tortilla.

   

3. Cook over medium heat for 4 to 6 minutes until the bottom tortilla is golden brown and the cheese begins to melt. Carefully flip the quesadilla and cook for another 4 minutes until the other side is browned. Repeat this process with the remaining tortillas, veggies, and cheese to make a second quesadilla.

   

4. Cut each quesadilla in half and serve warm with fresh salsa on top or on the side.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.