1 zucchini, washed and chopped
½ broccoli head, washed and chopped
1 green bell pepper, washed, seeded, and chopped
1 small onion, peeled and chopped
1 carrot, washed and shredded
4 whole wheat or corn tortillas
1 cup low-fat cheddar cheese, shredded
½ cup salsa
Cooking oil spray
Veggie Quesadillas
Servings: 4
Ingredients:
Directions:
- Spray pan with cooking oil spray.
- Cook vegetables on medium heat for 4-5 minutes, stirring often. Remove vegetables from pan.
- Place one tortilla in the pan. Sprinkle with half of the vegetables and half of the cheese.
- Place the other tortilla on top.
- Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
- Flip quesadilla.
- Cook for 4 minutes more and remove from pan.
- Repeat steps 3-5 for the other quesadilla.
- Cut each quesadilla in half. Serve with salsa.
Note: For step-by-step instructions on how to prepare this recipe, visit our Veggie Quesdillas blog post.
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Veggie Quesadillas
Servings: 4
Ingredients:
1 zucchini, washed and chopped
½ broccoli head, washed and chopped
1 green bell pepper, washed, seeded, and chopped
1 small onion, peeled and chopped
1 carrot, washed and shredded
4 whole wheat or corn tortillas
1 cup low-fat cheddar cheese, shredded
½ cup salsa
Cooking oil spray
Directions:
- Spray pan with cooking oil spray.
- Cook vegetables on medium heat for 4-5 minutes, stirring often. Remove vegetables from pan.
- Place one tortilla in the pan. Sprinkle with half of the vegetables and half of the cheese.
- Place the other tortilla on top.
- Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
- Flip quesadilla.
- Cook for 4 minutes more and remove from pan.
- Repeat steps 3-5 for the other quesadilla.
- Cut each quesadilla in half. Serve with salsa.
Note: For step-by-step instructions on how to prepare this recipe, visit our Veggie Quesdillas blog post.
Nutrition Facts
4 serving per container
Serving size 1/2 quesadilla
| Amount Per Serving | ||
|---|---|---|
| Calories | 200 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 2% | |
| Sodium 710mg | 31% | |
| Total Carbohydrate 33g | 12% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 7g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 111mg | 8% | |
| Iron 1mg | 6% | |
| Potassium 453mg | 10% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.