Vegetable Quesadillas: A Delightful Lunch Snack for Every Palate
Introduction
In the spirit of deliciously healthy eating, this Vegetable Quesadilla recipe harks back to my Weight Watchers days in the mid-1990s, capturing the essence of wholesome ingredients while catering to varying tastes, particularly the ongoing cilantro debate in my household—where I find joy in its freshness, while my dear husband would prefer to avoid it altogether. This recipe is not only a breeze to prepare but also embodies the essence of nutritious eating, making it an excellent option for lunch, snacks, or even a light brunch.
Recipe Overview
| Category | Lunch/Snacks |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 8 minutes |
| Total Time | 28 minutes |
| Servings | 4 |
| Calories | 208.2 |
| Fat Content | 3 g |
| Saturated Fat | 0.8 g |
| Cholesterol | 1.9 mg |
| Sodium | 547.2 mg |
| Carbohydrates | 37 g |
| Fiber | 2.1 g |
| Sugar | 1.5 g |
| Protein | 9.3 g |
Ingredients
| Quantity | Ingredient |
|---|---|
| 2 | Broccoli florets |
| 1 ½ | Skim milk |
| ⅓ | All-purpose flour (for the sauce) |
| 2 | All-purpose flour (for tortillas) |
| ½ | Frozen whole kernel corn |
| ¼ | Red bell pepper, diced |
| ¼ | Green chili, diced |
| ½ | Salt |
| ⅛ | Fresh cilantro (optional) |
| 4 | Flour tortillas |
Instructions
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Prepare the Broccoli: Begin by bringing a small pot of water to a rolling boil. Add the broccoli florets and cook them for approximately 2 minutes, just until tender yet still bright in color. Once done, drain the broccoli and set it aside, keeping it warm to maintain its delightful texture.
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Make the Sauce: In a small saucepan, combine the skim milk and ⅓ cup of all-purpose flour, whisking them together until smooth. Place the saucepan over medium heat and cook this mixture for about 4 to 5 minutes, stirring frequently to prevent any lumps from forming. You want to achieve a creamy consistency that will beautifully bind your ingredients.
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Incorporate the Vegetables: Once the sauce is thickened to your liking, stir in the frozen corn, diced red bell pepper, diced green chili, and half a teaspoon of salt. Continue stirring to ensure the vegetables are evenly coated with the sauce. If you choose to include cilantro, now is the time to fold it in gently, adjusting the amount to suit your personal taste preferences.
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Assemble the Quesadillas: Take one tortilla and spoon approximately a quarter of the vegetable mixture over half of it, making sure to leave about a half-inch border along the edge to prevent overflow during cooking. Carefully fold the other half of the tortilla over the filling, pressing gently to seal the edges. Repeat this process with the remaining tortillas and vegetable mixture until you have four stuffed quesadillas ready to cook.
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Bake to Perfection: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly spray it with cooking spray to prevent sticking. Place the assembled quesadillas on the prepared baking sheet and bake them in the preheated oven for about 8 minutes, or until they are hot, bubbly, and just beginning to turn a golden brown.
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Serve and Enjoy: Once out of the oven, allow the quesadillas to cool for just a moment before cutting them into wedges. Serve them immediately, perhaps with a side of salsa, guacamole, or sour cream for dipping, if desired.
Conclusion
These Vegetable Quesadillas are a wonderful way to incorporate vibrant vegetables into a dish that is not only satisfying but also brimming with flavor. Whether you choose to include cilantro or leave it out, you’re sure to create a dish that delights both your taste buds and your body. Enjoy these as a wholesome lunch option, a snack, or even a light dinner, knowing that you are indulging in a nutritious, low-cholesterol meal that can be prepared in less than thirty minutes. Happy cooking!
