Tuesday, April 23, 2013
0 Recipe #355: Vegetable Quesadillas
Packed with brightly colored vegetables, this dish is as pleasing to the eye as it is to the stomach. It makes a super-easy and nutritious go-to appetizer, dinner, or lunch. Quick and healthy, this dish can be prepared in a matter of minutes. It’s got all the bases covered -- it’s high in protein, fiber, and quality carbs but low in fat, and really satisfies.
1 tsp. extra virgin olive oil
1 large, low-fat soft whole wheat flour tortilla
1/3 c. low-fat shredded Monterey Jack cheese
1/4 c. mushrooms, thinly sliced
1/8 c. red bell pepper, finely diced
1/2 c. fresh, vine-ripened tomato, diced (about 1/2 medium-sized tomato)
1/2 tsp. dried cilantro leaves
1/2 tsp. dried oregano leaves
1/2 tsp. Mexican-style chili powder
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/16 tsp. (pinch) salt
1/8 c. scallions, sliced crosswise into 1/4” rounds (about 1 scallion)
1 Tbsp. jalapeño, stemmed, seeded, and diced (about 1/2 jalapeño)
1 Tbsp. freshly squeezed lime juice
1/2 Haas avocado, pitted, peeled and thinly sliced (or substitute guacamole)
1 Tbsp. fresh cilantro leaves, finely minced
2 Tbsp. (or more) nonfat Greek yoghurt (sour cream substitute)
Directions: Preheat oven to 400°F. Place all salsa ingredients in a bowl and mix until well combined. Set aside. Place one tortilla onto a cookie sheet and brush with olive oil. Flip over, then lift up on one side and fold over to meet the other end. Lift top side and hold open while adding ingredients. Sprinkle the cheese onto the bottom half of the tortilla, followed by the salsa, and then the mushrooms and red bell pepper. Be sure to keep the ingredients to within a 1/4" of the tortilla's outer edges. Close top of the tortilla, evenly pressing down on the tortilla all over using your fingers. Place into oven and bake for 10-12 minutes, or until golden brown. Remove from the oven and carefully cut the quesadilla into quarters while still hot. (To ensure uniform portion sizes, first cut the quesadilla in half, and then cut those halves in half.) Transfer to a plate. Garnish with desired toppings and serve hot.
Yield: 4 quesadilla wedges.