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Ask Dr. Rippe My Pyramid nutritional information

Recipes

Grilled Vegetable Quesadillas

Grilled mushrooms, onion and zucchini combined with fire-roasted tomatoes for veggie-filled quesadillas made with wheat tortillas, accompanied with corn-on-the-cob for an on-the-grill meal

Recipe Rating

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Time:

Hands On: 60 minutes
Total Time: 60 minutes

Servings:

Makes 4 servings (1 quesadilla and 1/2 ear corn each)

Ingredients

  •   PAM® Grilling Spray
  • 2 large ears fresh sweet corn, husks and silks removed, cut in half
  • 2 cups sliced fresh button mushrooms (2 cups = about 8 large)
  • 1-1/2 cups quartered and sliced zucchini (1-1/2 cups = about 1 medium)
  • 1 cup coarsely chopped yellow onion (1 cup = 1 small)
  • 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, drained well
  • 1/4 teaspoon Gebhardt® Chili Powder
  • 1/2 cup Rosarita® No Fat Traditional Refried Beans
  • 4 whole wheat flour tortillas (8 inch)
  • 3/4 cup shredded reduced fat cheese blend with taco seasoning
  • 1/4 cup fat free sour cream
Directions
  1. Spray grate of outdoor grill with grilling spray. Preheat grill to medium heat according to manufacturer's directions.
  2. Spray corn with grilling spray. Place corn on grill; grill 15 to 20 minutes or until tender, turning frequently with tongs. Spray grill basket with grilling spray. Place mushrooms, zucchini and onion in grill basket; spray vegetables with grilling spray. Grill 15 minutes or until tender, stirring frequently. Place vegetables in medium bowl. Add drained tomatoes and chili powder; toss to mix.
  3. Meanwhile, spread 2 tablespoons refried beans on half of each tortilla. Sprinkle 3 tablespoons cheese on other half of each tortilla. Place tortillas flat on grill; heat until cheese melts and tortilla crisps.
  4. Remove tortillas from grill. Place vegetables on top of beans and fold tortillas in half. Cut each into thirds, if desired. Top with sour cream. Serve with corn.

Cook's Tips
    Cut vegetables into uniform thick pieces for an even cook on the grill.

    Fresh lime juice or chopped cilantro can be tossed with the vegetables after grilling for additional flavor.

of daily
grains

of daily
vegetables

of daily
fruit

of daily
milk

of daily
meat/beans

MyPyramid Values are based on a 2,000 calorie diet


Nutrition Facts
Amount per Serving
Calories
347
% Daily Value*
Total fat
13%
8 g
Saturated fat
14%
3 g
Cholesterol
4%
13 MG
Sodium
35%
832 MG
Carbohydrate
19%
56 g
Dietary fiber
34%
9 g
Sugars
1%
11 g
Protein
32%
16 g
Vitamin A
22%
Vitamin C
20%
Calcium
52%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet
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