Directions:
- Cook the broccoli for 2 minutes in boiling water, drain; set aside-keep warm.
- Whisk the milk and flour in a small saucepan, cook over medium heat, 4-5 minutes, stirring frequently.
- Stir in the corn, bell pepper, chilies, salt and pepper.
- Remove from heat, then add cilantro, if desired.
- Spoon 1/4 of the vegetable mixture over HALF of one tortilla, stopping a 1/2-inch from the border, fold the other half over the mixture and press to seal.
- Repeat with the other 3 tortillas and vegetable mixture.
- Place the 4 quesadillas on a sprayed baking sheet and cook 8 minutes at 425°F, or until hot and bubbly.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.28 Kcal (981 kJ) | ||
| Calories from fat | 22.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 4% | |
|---|---|---|---|
| Cholesterol | 1.85mg | 1% | |
| Sodium | 519.23mg | 22% | |
| Potassium | 545.7mg | 12% | |
| Total Carbs | 42.73g | 14% | |
| Sugars | 7.6g | 30% | |
| Dietary Fiber | 4.47g | 18% | |
| Protein | 10g | 20% | |
| Vitamin C | 103.1mg | 172% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 7mg | 39% | |
| Calcium | 242.7mg | 24% | |
| Amount Per 100 g | |||
| Calories | 91.74 Kcal (384 kJ) | ||
| Calories from fat | 8.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1g | 4% | |
|---|---|---|---|
| Cholesterol | 0.73mg | 1% | |
| Sodium | 203.32mg | 22% | |
| Potassium | 213.68mg | 12% | |
| Total Carbs | 16.73g | 14% | |
| Sugars | 2.97g | 30% | |
| Dietary Fiber | 1.75g | 18% | |
| Protein | 3.92g | 20% | |
| Vitamin C | 40.4mg | 172% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 2.7mg | 39% | |
| Calcium | 95mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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