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Recipe: Quesadillas

Medically reviewed on July 2, 2018

Serves 8

Dietitian 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.

Nutritional Analysis (per serving)

Serving Size4 pieces
Calories149
Carbohydrate15 g
Cholesterol18 mg
Fiber10 g
Protein11 g
Sodium480 mg
Monounsaturated Fat2 g
Saturated Fat5 g
Total Fat8 g

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