Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Santa Fe veggie quesadillas

Preparation time: 15 minutes
Cooking time: approximately 10 minutes

Santa Fe veggie quesadillas

1/2 cup diced red bell pepper
1/2 cup canned black beans, rinsed and drained
1/2 cup no-added-salt canned corn, drained
1 green onion, chopped
1/8 teaspoon cumin
1/8 teaspoon garlic salt
Cooking spray
4 eight-inch whole wheat tortillas
1 cup shredded 2% Colby–Monterey Jack
cheese blend

In a bowl, stir together red pepper, black beans, corn, onion, cumin, and garlic salt; set aside. Heat a large, nonstick skillet over medium heat. Spray warm skillet with cooking spray and place one tortilla flat in the skillet. After 1 minute, use a large spatula to flip the tortilla over. Sprinkle evenly with half of the cheese, then with half of the vegetable mixture. Top with a second tortilla. Cover the skillet with a lid and cook 30 seconds, or until the cheese begins to melt. Carefully flip quesadilla over with the large spatula, cover, and continue cooking an additional minute. Transfer to a serving dish and slice into 6 pie-shaped pieces. Cover to keep warm or place in a warm oven. Repeat process to make second quesadilla. Serve quesadillas with Sassy salsa if desired.

Nutrition Facts

Per Serving:
  Calories: 180
  Carbohydrate: 27 g
  Protein: 9 g
  Fat: 4 g
  Saturated fat: 2 g
  Sodium: 368 mg
  Fiber: 3 g
 
Exchanges per serving: 1 1/2 starch, 1 nonstarchy vegetable, 1 fat
Carbohydrate choices: 2

 

  

2007-09-10

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