Penn Herb Wellness Guide
Veggie Quesadillas
A healthy version of the cheese quesadilla, resulting in a fiber-and-protein-packed meal that’s sure to satisfy even the pickiest quesadilla fans!
Ingredients
- 2 8 inch sprouted wheat or high-fiber tortilla
- 1/2 cup Mexican shredded cheese blend
- 1/2 cup nonfat refried black beans
- 1 Tsp taco seasoning
- 1 Roma tomato, diced
- 1/2 red onion, diced
- 1 red, orange, or yellow pepper, diced
- 2 Tbs salsa
- 2 Tbs guacamole
Directions
- Heat beans over the stove on medium heat. Add taco seasoning to taste and stir until combined.
- Heat a large pan over medium to medium-low heat, spray with olive oil cooking spray.
- Assemble quesadillas: one layer of beans (use up to cup per quesadilla), one layer of cheese, a layer of onions and peppers, and another layer of cheese (no more than cup of cheese total per quesadilla).
- Grill the quesadillas in the pan until both sides are browned and crispy and the cheese has melted. Top with diced tomatoes, 1 Tbsp guacamole and 2 Tbsp salsa. Enjoy!
Nutrition Facts
Calories 344
Calories from Fat 109 (32%)
(19%)Total Fat 12g
(22%)Saturated Fat 4g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
(6%)Cholesterol 18mg
(31%)Sodium 740mg
(10%)Potassium 353mg
Total Carbohydrate 45g
(20%)Dietary Fiber 5g
Sugars 1g
Sugar Alcohols 0g
(22%)Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.