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Recipe: Quesadillas

Recipe: Quesadillas

Quesadillas — one of many healthy recipes from Mayo Clinic.

The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas come in two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

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. Roll up each tortilla 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. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.


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 tortilla
  • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk1/2 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy0.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories103 
Carbohydrate16 g 
Cholesterol10 mg 
Fiber6 g 
Monounsaturatedfat0.5 g 
Potassium 
Protein6 g 
Saturatedfat1.5 g 
Servingsize2 pieces 
Sodium200 mg 
TotalFat3 g 

2009-06-10

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