The Truly Healthy Pescatarian Cookbook: 75 Fresh & Delicious Recipes to Maintain a Healthy Weight by Nicole Hallissey MS RDN CDN

Author:Nicole Hallissey MS RDN CDN
Language: eng
Format: mobi, epub
Publisher: Rockridge Press
Published: 2019-01-01T08:00:00+00:00

Loaded Veggie Quesadillas

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES

My daughter and I love quesadillas—they’re super delicious and ready in no time. What sets these quesadillas apart from others is the filling fiber from all the veggies and black beans. You may have extra quesadilla filling, which I love using as a salad topper or just eating as is with a sprinkle of cheese.

1 tablespoon plus 2 teaspoons olive oil, divided

1 zucchini, diced

1 small red bell pepper, diced

½ yellow onion, diced

⅛ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ teaspoon ground cayenne pepper

1 teaspoon chili powder

½ teaspoon ground cumin

1 (15-ounce) can no-salt-added black beans, drained and rinsed

½ cup fresh or frozen corn kernels, thawed if frozen

4 cups spinach

3 tablespoons chopped fresh cilantro

4 (6- to 8-inch) whole-wheat tortillas

1 cup shredded cheddar cheese, divided

1. Heat 1 tablespoon of oil in a large nonstick or cast-iron skillet over medium-high heat. Add the zucchini, red bell pepper, and onion. Cook until semisoft, 3 to 4 minutes.

2. Stir the mixture while adding the salt, black pepper, cayenne pepper, chili powder, and cumin. Then add the black beans and corn kernels. Cook for another 2 minutes.

3. Turn off the heat and add the spinach and cilantro. Transfer the mixture to a medium bowl and mix well.

4. Wipe down the skillet and add ½ teaspoon of oil to coat it over medium heat. Heat 1 tortilla for about 1 minute and then flip. Melt ¼ cup of cheese on top of the tortilla. Add ½ to ¾ cup veggie mixture to half of the tortilla, then fold the other half over the filling. Cook for 1 to 2 minutes per side, or until the quesadilla is golden brown, and transfer to a plate. Repeat with the remaining oil, tortillas, cheese, and filling, wiping down the skillet in between each quesadilla.

5. Cut each quesadilla into 2 wedges and serve while hot.

Ingredient tip: When shopping for tortillas, I always recommend 100% whole-wheat or 100% whole-grain tortillas that are between 6 and 8 inches across. I also look for tortillas that have minimal ingredients. I love the filling of this quesadilla so much that I often just skip the tortilla.

PER SERVING: Calories: 390; Total Fat: 19g; Saturated Fat: 7g; Omega-3 Fat: 305mg; Cholesterol: 30mg; Sodium: 849mg; Total Carbohydrates: 43g; Fiber: 13g; Sugars: 4g; Protein: 17g

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