Easy Veggie Quesadilla: Recipe

By Tania Reuben

Quesidilla is a quick and easy meal that is on most mom’s go to list when they need something on the table fast.

The only trouble is that most quesadilla recipes are not healthy.

White flour tortillas with mounds  of cheese –  not that nutritious and full of fat.  Using a whole wheat tortillas, diced mixed vegetables, black beans and less cheese makes this version a much healthier choice.

Easy Quesadilla Recipe

4-5 Whole Wheat Tortilla’s – We use Trader Joe’s Organic

FILLING

1 1/2 Cups of Diced Mixed Vegetables

10oz Refried Beans – We use Refried Black Beans from Trader Joe’s

1/2 – 1 Cup of Shredded Cheddar or Light Mexican Blend

Cheese Chicken or Beef (Optional)

Salsa

Light Sour Cream

Refried Beans

DIRECTIONS

Microwave mixed vegetable for 4 minutes or saute in a small amount of olive oil until soft.

Spread Beans on one half of the tortilla, sprinkle vegetables on the other side, add about 2-3 Tablespoons of cheese.

Fold Over.

Place in a hot skillet and cook on both sides.

Serve with Salsa, Light Sour Cream, and more Beans for Dipping.

Adding the vegetables, black beans and whole wheat tortilla up the nutritional value of the meal. Reducing the amount of cheese and using lowfat cheese and sour cream also helps lower the saturated fats. I don’t like the fat free cheese, who knows what is in that, but a cheese or sour cream made with reduced fat milk – I’m OK with that.

I’m lucky because both of my kids love black beans. You can make this a vegetarian meal, or add some already cooked, diced or shredded beef or chicken for variety and added protein. You could also add a side of Brown Basmati Rice (I realize it’s indian rice, but IMO this is the best tasting brown rice).

If your children are picky eaters, start light and build up to more with the veggies and black beans.  They are more likely to accept a few speckles of veggies vs a whole lot… start small and build up.

This recipe will serve 4 light eaters… adjust your measurements accordingly.