Veggie Quesadilla Recipe

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Ingredients:

Serving

1/2 cup brown rice, cooked
1/2 yellow onion, diced
1/2 cup carrot, diced
2 garlic cloves, finely diced
1/2 cup fresh broccoli, diced
1/2 cup raw cauliflower, diced
1/4 cup fresh green beans, diced
1/2 cup frozen corn
1/4 red pepper, diced
2 oz extra firm tofu, diced
3 tbsp olive oil
2 tbsp soy sauce (to taste)
4 -6 whole wheat tortillas
1/2 cup extra-sharp cheddar cheese, grated

Directions:

Steam rice in 1 cup water for 40-45 minutes or until water is gone.
While rice is cooking, sauté veggies and tofu in olive oil until tender. Add soy sauce to sauté to taste.
Lay tortilla flat on plate. Spread a thin layer of rice over half of the tortilla, cover with cheese and then a generous portion of the veggie sauté. Sprinkle with hot sauce as desired.
Fold tortilla over and top with guacamole, salsa, and sour cream.
For vegans, leave off the cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	310.42 Kcal (1300 kJ)
Calories from fat	192.62 Kcal
		% Daily Value*
Total Fat	21.4g	33%
Cholesterol	25.73mg	9%
Sodium	802.29mg	33%
Potassium	267.63mg	6%
Total Carbs	21.41g	7%
Sugars	4.77g	19%
Dietary Fiber	2.59g	10%
Protein	10.24g	20%
Vitamin C	28.6mg	48%
Vitamin A	0.5mg	15%
Iron	1.3mg	7%
Calcium	167.6mg	17%

Amount Per 100 g
Calories	166.44 Kcal (697 kJ)
Calories from fat	103.28 Kcal
		% Daily Value*
Total Fat	11.48g	33%
Cholesterol	13.8mg	9%
Sodium	430.15mg	33%
Potassium	143.49mg	6%
Total Carbs	11.48g	7%
Sugars	2.56g	19%
Dietary Fiber	1.39g	10%
Protein	5.49g	20%
Vitamin C	15.3mg	48%
Vitamin A	0.2mg	15%
Iron	0.7mg	7%
Calcium	89.8mg	17%

* 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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Recipe Tags

Weightwatchers Points

7.5

Points
9

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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