Veggie Quesadillas
List of Ingredients
This recipe for Ultra-Easy Veggie Quesadillas simply requires frying an
onion and heating some pantry ingredients in a skillet. Then, put a little
filling on the flour tortillas, fold them in half, and pop them in the oven
for five minutes.
Top the quesadillas with your favorite salsa and some sour cream, and you've
got a dinner that is indeed a bit like a sandwich, but soars way beyond. And
with only 20 minutes spent in the kitchen, you'll shout "Ole!"
Ultra-Easy Veggie Quesadillas
Serves 6.
1 tsp. vegetable oil
1 small onion
2 (15-oz. cans black beans
1 cup frozen yellow corn kernels
1/2 cup roasted red peppers (see Note)
2 tsp. bottled minced garlic
1/2 tsp. ground cumin
Cooking oil spray
8 large (10-inch) reduced-fat flour tortillas
1 cup (4 oz.) already-shredded cheddar cheese
Condiments of choice, such as salsa, sour cream, guacamole, chopped tomato
or shredded lettuce, if desired
Recipe
Note: Roasted red peppers are available in jars in supermarkets. The pieces
in the jar vary in size; chop enough peppers to make 1/2 cup.
Preheat oven to 450 degrees. Heat oil over medium heat in a 12-inch nonstick
skillet. Peel and coarsely chop the onion, adding it to the skillet as you
chop. While the onion cooks, pour the beans into a colander. Pour the corn
on top of the beans. Rinse the beans and corn under cool tap water and set
aside to drain. Chop enough roasted peppers to make 1/2 cup. Set aside.
When the onion is tender, add the beans, corn and roasted peppers to the
skillet. Stir to mix. Stir in the garlic and cumin. Continue to cook 1
minute to heat the mixture through. Remove the skillet from the heat.
Spray 2 baking sheets with cooking oil spray. Place 1 tortilla on the baking
sheet. Pour 1/2 cup bean mixture on one half of the tortilla. Top the bean
mixture with 2 tablespoons cheese. Fold the tortilla in half over the bean
mixture. Press lightly with your hands so it adheres. Repeat with 3 more
tortillas on the first baking sheet. Then repeat with the remaining
tortillas on the second baking sheet. Bake until the tortillas are crisp and
the cheese is melted, 5 to 7 minutes.
Remove from the oven. Using a pizza cutter, cut each quesadilla into 3
wedges. Serve accompanied by condiments of choice, if desired.
Nutrition information per serving:
Calories 445
Carbohydrates 70 g
Protein 20 g
Fat 10 g
including sat. fat 4 g
Cholesterol 20 mg
Sodium 604 mg
Dietary fiber 11 g
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