Veggie Confetti Quesadillas Recipe

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Ingredients:

Serving

2 medium carrots
1 medium zucchini
1 large onion
2 medium tomatoes
1 garlic clove
1 (16 oz) can corn, drained and rinse
1 (16 oz) can black beans, drained and rinsed
1 bunch fresh cilantro, finely chopped
6 oz low-fat cheddar cheese, grated
6 whole wheat tortillas
2 cups plain nonfat yogurt
2 tbsp canola oil

Directions:

Rinse all vegetables. Do not peel.
Dice onion, carrots and zucchini. Seed and dice tomatoes. Mince garlic.
Heat canola oil in skillet over medium heat.
Sauté carrots 3-4 minutes until semi-soft.
Add zucchini, onion, tomatoes, garlic, corn, black beans, optional spices, and 1/2 chopped cilantro, reserving other 1/2 chopped cilantro for later. Cook an additional 3-4 minutes.
Transfer quesadilla mixture to a large bowl.
Return skillet to stove and spray lightly with canola oil.
Place tortilla in pan over medium heat. Add cheese over entire tortilla, add mixture to 1/2 the tortilla. Fold in half. Cook each side evenly, about 1-2 minutes, or until golden brown. Place aside and make remaining quesadillas.
Stir remaining cilantro into plain nonfat yogurt and use as a dip. Serve with your favorite salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	276.69 Kcal (1158 kJ)
Calories from fat	91.18 Kcal
		% Daily Value*
Total Fat	10.13g	16%
Cholesterol	14.85mg	5%
Sodium	329.49mg	14%
Potassium	634.47mg	13%
Total Carbs	20.77g	7%
Sugars	9.57g	38%
Dietary Fiber	3.69g	15%
Protein	25.24g	50%
Vitamin C	14.8mg	25%
Vitamin A	0.3mg	10%
Iron	0.5mg	3%
Calcium	342.6mg	34%

Amount Per 100 g
Calories	87.68 Kcal (367 kJ)
Calories from fat	28.9 Kcal
		% Daily Value*
Total Fat	3.21g	16%
Cholesterol	4.7mg	5%
Sodium	104.42mg	14%
Potassium	201.06mg	13%
Total Carbs	6.58g	7%
Sugars	3.03g	38%
Dietary Fiber	1.17g	15%
Protein	8g	50%
Vitamin C	4.7mg	25%
Vitamin A	0.1mg	10%
Iron	0.2mg	3%
Calcium	108.6mg	34%

* 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.

Tastes

salty
savory
bitter
sweet

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