Diabetic Cooking

Santa Fe veggie quesadillas

Preparation time: 15 minutes. Cooking time: approximately 10 minutes.
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Ingredients

  • 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

Directions

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.

Yield: 12 pieces. Serving size: 2 pieces.

Nutrition Facts Per Serving:
Calories: 180, Carbohydrates: 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.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.