Quesadillas

Dietician's Tip

Tortillas come in two basic types: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

Ingredients

  • 4-ounce can diced green chili peppers, drained
  • Half a small onion, diced
  • 1/4 teaspoon ground cumin
  • 8 10-inch fat-free whole-wheat tortillas
  • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Directions

In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Fold each tortilla in half and put in greased 9-by-13-inch baking pan.

Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 149
Total carbohydrate: 15 g
Cholesterol: 18 mg
Dietary fiber: 10 g
Monounsaturated fat: 2 g
Protein: 11 g
Saturated fat: 5 g
Serving size: 4 pieces
Sodium: 480 mg
Total fat: 8 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2

Last Updated Jul 2, 2015


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