Bean, corn and zucchini quesadillas
Serves:
4
Time to make:
30 mins
Total cost:
$9.36 / $2.34 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High fibre
Low fat
Low kilojoule
Vegetarian
High protein
Instructions
Instructions and steps:
Step 1 Sprinkle a tortilla with one quarter of beans, corn, zucchini and cheese. Season with pepper and place another tortilla on top. Repeat with remaining tortillas.
Step 2 Heat a large frying pan over medium-high heat and spray with oil. Add 1 quesadilla and cook for 2 minutes, until golden. Carefully turn quesadilla out onto a large plate. Slide back into pan and cook other side for a further 2 minutes, until golden. Repeat with remaining quesadillas.
Step 3 Cut quesadillas into quarters and top with diced tomato. Serve with a green salad.
Variations
Add tuna, prawns or white fish, some coriander and a pinch of cayenne pepper for a family-friendly meal where seafood is the star!
HFG Tip
Serve with a dollop of low-fat natural yoghurt or low-fat sour cream.
About this Recipe
First Published:
April 2010
Rating:
(2 votes)
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Full ingredient list:
- 8 flour tortillas
- 400g can red kidney beans, rinsed, drained
- 1 cup corn kernels, drained
- 1 medium zucchini, trimmed, finely diced
- 1 cup low-fat grated cheddar cheese
- ground black pepper, to taste
- 2 large tomatoes, diced
- large green salad, to serve
Nutritional information (per serve)
Energy:
1320kJ
Calories:
315cal
Protein:
20g
Fat:
6g
- saturated:
2g
Carbohydrates:
40g
- sugars:
7g
Dietary Fibre:
8g
Sodium:
652mg
Calcium:
404mg
Iron:
3.4mg
Nutrition information is given per serve
*NS: not specified
