Colorful Quesadillas - KNEP - Kentucky Nutrition Education Program

Recipes

Colorful Quesadillas

Servings:Makes 8 servingsServing Size:1 QuesadillaRecipe Cost:$6.77Cost per Serving:$0.85

Step by Step Photo Recipe:

Ingredients:

  • 8-ounce package fat-free cream cheese, softened
  • 1/4 teaspoon garlic powder
  • 8, 8-inch whole wheat tortillas
  • 1 cup red or green bell pepper, diced
  • 1/2 cup red onion, diced
  • 1 cup shredded low-fat cheese
  • 2 cups fresh spinach leaves or 9 ounces frozen spinach, thawed and squeezed dry

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Rinse spinach and pat dry. Gently scrub the bell pepper under running water.
  3. Dice 1 cup bell pepper, 1/2 cup onion, and chop 2 cups of spinach.
  4. In a small bowl, mix 8 ounces of cream cheese with 1/4 teaspoon of garlic powder.
  5. Spread about 2 tablespoons of the cream cheese mixture on each tortilla using a butter knife.
  6. Sprinkle about 2 tablespoons bell pepper, 1 tablespoon of onion, 2 tablespoons cheese and 1/4 spinach on one half of each tortilla.
  7. Fold tortilla in half.
  8. Heat a large skillet over medium heat until hot.
  9. Put 2 folded tortillas in skillet and heat for 1-2 minutes, flip and heat another 1-2 minutes or until golden brown.
  10. Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder of the quesadillas.
  11. Turn off the stovetop when done cooking.
  12. On a cutting board, use a knife or pizza cutter to cut each quesadilla into 3 or 4 wedges. Serve warm.
  13. Refrigerate leftovers within 2 hours. Eat within 3-4 days.

Make it a Meal

Colorful Quesadilla with salsa
Watermelon
Skim milk

Source: Adapted from United States Department of Agriculture, What's Cooking USDA Mixing Bowl. March 2015. www.usda.gov/whatscooking

190 calories; 4.5g fat; 1.5g saturated fat; 0g trans fat; 5mg cholesterol; 620mg sodium; 26g carbohydrate; 1g fiber; 3g sugar; 0g added sugar; g protein; 0% Daily Value of vitamin D; 15% Daily Value of calcium; 0% Daily Value of iron; 2% Daily Value of potassium.