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Recipes
Quesadillas
(from the Mayo Clinic)

Serves 16

Ingredients

  • 4-ounce can diced green chili peppers, drained
  • Half a small onion, diced
  • 1/4 teaspoon ground cumin
  • 8 10-inch fat-free whole-wheat tortilla
  • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Directions
In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each.  Divide pepper mixture among tortillas, spreading it over cheese. Roll up each tortilla and put in lightly greased 9-by-13-inch baking pan. Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional Analysis (per serving)

Serving size: 2 pieces

Calories

103

Cholesterol

10 mg

Protein

6 g

Sodium

200 mg

Carbohydrate

16 g

Fiber

6 g

Total fat

3 g

Potassium

38 mg

Saturated fat

1.5 g

Calcium

119 mg

Monounsaturated fat

0.5 g