Contributed By: menfe
Better Eating for Life
Quick and tasy lunch or dinner.
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Total Preparation Time: Less than 15 minutes
Ingredients: Egg & Cheese
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Origin: Mexican & Spanish
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Lunch
Ingredients
2 Flour tortillas
2 Fresh plum tomatoes, sliced
1 Red bell pepper, finely chopped
2 Green onions, finely chopped
1 Large carrot, grated
1/2 cup Grated reduced fat Monterey Jack cheese
1/2 cup Plain low fat yogurt
2 tbs. Salsa
1/2 cup Chopped spinach
Preparation
Heat a medium-size nonstick skillet over medium heat. Place a tortilla in the skillet and warm it 2 to 3 minutes. Turn the tortilla in the skillet and place half of the tomatoes, bell pepper, green onion, and carrots on one half of the tortilla. Top the vegetables with half of the cheese, yogurt, salsa, and spinach. Fold the tortilla over the filling and cook another 3 minutes, or until the cheese melts.
Transfer the quesadilla to a plate, cover it with foil to keep it warm, and make another quesadilla in the same fashion.
Cook's Notes
Nutrition Information
Calories: 299
;
Total Fat: 9 g
;
Saturated Fat: 5 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 33 g
;
Protein: 11 g
;
Vitamin A: 9715 IU
;
Vitamin C: 91 mg
;
Calcium: 616 mg
;
Sodium: 586 mg
;
Iron: 2.6 mg
;
Fiber: 5 g