Quesadilla with Peppers and Avocado

Quesadilla with Peppers and Avocado

A simple and easy dish, which pleases kids of all ages.

4 servings
Preparation 10 min
Cooking 10 min

460 calories per serving 


Ingredients

4 wheat tortillas, large   260 g
2 serving(s) Oven-Roasted Peppers, cut into thin strips (Recipe)    
2 avocados, cut into small cubes   340 g
1/2 red onions, chopped   80 g
4 tbsp fresh cilantro, chopped   8 g
2 tbsp lemon juice, freshly squeezed   3/4 lemon
1/4 tsp ground cumin   0.4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 1/3 cup Cheddar cheese, grated   100 g

Before you start

Depending on the quantity of quesadillas you wish to prepare, you may choose to cook them in a nonstick pan, or to arrange them on a baking sheet then broil them in an oven, at about 10 cm from the heat.

Method

  1. Put half of the tortillas on a working surface. Put all ingredients, except the cheese, in a bowl. Mix the ingredients well to distribute the spices evenly in the mixture. Portion out the mixture onto the tortillas, spread it evenly over the tortilla surfaces, then top with the cheese and cover with the remaining tortillas.
  2. Sauté each quesadilla in a nonstick pan over medium-low heat 1-2 min, then flip it over using a spatula. Cook an additional 2 min until the cheese has melted and the tortillas are golden-coloured. Pay attention not to overcook the tortillas to a crispy texture – they should remain somewhat soft and pliable. Repeat with the remaining quesadillas. (You can keep them warm in a 95°C/200°F oven for a few minutes). Alternatively, quesadillas may be broiled, about 2 min per side. Do not overcook: tortillas should not be too crisp and remain soft.
  3. Cut each quesadilla into 6 wedges then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

460

Fat

24 g

37 %

Saturated 8 g
+ Trans 0 g

40 %

Cholesterol

25 mg

Sodium

470 mg

20 %

Carbohydrate

50 g

17 %

Fibre

8 g

31 %

Sugars

5 g

Protein

14 g

Vitamin A

60 %

Vitamin C

240 %

Calcium

20 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 2 servings
Milk and Alternatives: ½ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Vitamin B12
Good source of :
Calcium, Copper, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Zinc
Excellent source of :
Fibre, Folacin, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin C, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Vegetables | Main courses/Entrées | Sandwiches | Halal | High Calcium | High Fibre | High Iron | Kosher | Vegetarian | Mexican


Oven-Roasted Peppers

Oven-Roasted Peppers

Peppers may be either roasted or grilled, the choice being a matter of personal preference : roasting is longer, but yields peppers that are more fully cooked hence easier to digest and to purée than if they are grilled. Grilling is quicker and yields firmer peppers.

2 servings
Preparation 5 min
Cooking 30 min

Standing 45 min

70 calories per serving 


Ingredients

2 yellow or red sweet peppers   400 g
2 tsp extra virgin olive oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Only red and yellow peppers are used in this recipe. They are harvested from the same plant as the green ones but are plumper and sweeter after changing colour since they are picked when fully ripe.

Method

  1. Preheat the oven to 215°C/425°F.
  2. Clean the peppers with a wet towel, pat dry, and place into an ovensafe dish or a roasting pan. Cook in the middle of the oven about 30 min, or until peppers are soft and browned in spots. Turn them a couple times during cooking.
  3. Remove from oven, cover or wrap in a paper bag, and let cool down about 15-20 min (the moisture kept in the bag or under the cover will help the peeling). Remove the stem. Peel and cut each pepper lengthwise into 3-4 strips and remove seeds. Drain in a colander for about 30 min.
  4. Add salt and pepper to taste only when ready to use. Drizzle with extra virgin olive oil. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

70

Fat

3.5 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

4 mg

0 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

7 g

Protein

1 g

Vitamin A

90 %

Vitamin C

450 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low :
Saturated Fat
Source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin K
Good source of :
Vitamin B6
Excellent source of :
Vitamin A, Vitamin C, Vitamin E
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Bake

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