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    Vegetable Quesdillas


    Source of Recipe


    unknown
    Vegetable oil spray
    1 ear of corn, shucked and de-silked
    1 red bell pepper, cut in half, seeds and ribs removed
    1 medium yellow squash, ends trimmed, cut in half lengthwise
    1/2 small onion
    4 ounces shredded low-fat Monterey Jack cheese (about 1 cup)
    1 Italian plum tomato, diced
    2 teaspoons lime juice
    1/4 teaspoon chili powder
    1/8 teaspoon pepper
    Vegetable oil spray
    4 6-inch corn tortillas
    1/2 cup low-sodium salsa
    1/2 cup nonfat or low-fat sour cream

    Using vegetable oil spray, lightly spray all surface areas of corn, bell pepper, squash and onion.
    Over medium-hot coals (or medium-high heat if using gas, electric, propane or stove-top grill), grill corn on all sides until done, about 2 minutes per side; bell pepper, squash and onion should take 1 to 2 minutes. Place vegetables on a cutting board; let cool for about 10 minutes.
    Dice bell pepper, squash and onion and place in a medium bowl.
    Using a sharp knife, slice corn kernels off cob. Stir corn, cheese, tomato, lime juice, chili powder and pepper into vegetable mixture. Set aside.
    Preheat a nonstick griddle or cast-iron skillet over medium heat. Using vegetable oil spray, lightly spray one side of a tortilla. Place tortilla, sprayed side down, on the griddle. Spread a heaping 1/3 cup of the vegetable-cheese mixture on half of the tortilla. Fold the other half of the tortilla over the filling. Cook for 1 to 2 minutes on each side, or until tortilla is golden-brown and cheese is melted. Remove and place on a cutting board. Repeat with remaining tortillas and filling.
    To serve, cut quesadillas in half and place on a serving platter. Top each quesadilla with 1 tablespoon each of salsa and sour cream.

    serves 4

    Calories 183
    Protein 10g
    Carbohydrate 30g
    Total Fat 4g
    Saturated Fat 2g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 9mg
    Sodium 161mg




 

 

 


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