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Super Quesadilla

Ingredients

  • 4 wheat tortillas
  • 1 1/2 tbsp olive oil
  • 2 tbsp chopped onions
  • 2 tomatoes, chopped
  • 1 zucchini, cubbed
  • 1/2 cup mushrooms, chopped
  • 1 cup fresh spinach, chopped
  • 1 cup canned white beans, drained
  • 1/2 tsp salt
  • black pepper to taste
  • 1 tbsp chopped fresh basil
  • 1/2 cup mozzarella cheese, shredded

Directions

  1. Turn on oven at 300F and heat the tortillas for 5 minutes.
  2. In a skillet, heat the olive oil, then cook all vegetables for 2 minutes the onions, then add the rest of the vegetables for 3 more minutes.
  3. Add the beans, salt, black pepper and basil and cheese, let it melt and turn off the heat.
  4. Place cooked vegetables on heated tortillas and serve it warm.

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Serving Suggestions

Serve it with green salad.

Courtesy of:
Raquel Pereira MS RD LD

Nutrition Facts Servings Per Recipe: 4
 
Amount Per Serving Calories 238
 
Total Fat 10.3g
Saturated Fat 2.8g
Monounsaturated Fat 0.9g
Polyunsaturated Fat 5.6g
Sodium 550.6mg
 
Total Carbohydrate 45.2g
Dietary Fiber 8g
 
Protein 15.4g

Exchanges per Serving

1 fat
1 vegetable
2 1/2starches
1 medium-fat meat
2 1/2 Carbohydrate Choice