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Quesadilla with Peppers and Avocado

2 Reviews
100% would make this recipe again

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

Preparation : 10 min Cooking : 5 min
350 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

2 corn tortillas 90 g
Oven-Roasted Peppers, cut into thin strips
1 avocados, cut into small cubes 170 g
1/4 red onions, chopped 40 g
2 tbsp fresh cilantro, chopped 4 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/8 tsp ground cumin 0.4 g
2/3 cup Cheddar cheese, grated 50 g
salt [optional]
ground pepper to taste [optional]

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 wedges then serve.

Nutrition Facts Table

per 1 Serving (160g)

Amount

% Daily Value

Calories

350

Fat

20 g

31 %

Saturated 7 g
+ Trans 0 g

35 %

Cholesterol

30 mg

Sodium

170 mg

7 %

Carbohydrate

34 g

11 %

Fibre

8 g

32 %

Sugars

5 g

Protein

11 g

Vitamin A

56 %

Vitamin C

243 %

Calcium

26 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 1
Fats 4

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Main courses/Entrées | Sandwiches | Vegetarian | Kosher | Halal | High Calcium | High Fibre | Mexican