Quesadilla with Peppers and Avocado

2 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 10 min
440 calories/serving

Ingredients

4 wheat tortillas, large 260 g
2 servings Oven-Roasted Peppers, cut into thin strips
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]
ground pepper to taste [optional]
100 g vegan cheese, grated 1 cup

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 vegan 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 vegan 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

per 1 serving (180 g)

Amount

% Daily Value

Calories

440

Fat

21 g

32 %

Saturated 4.9 g
+ Trans 0 g

25 %

Cholesterol

0 mg

Sodium

590 mg

24 %

Carbohydrate

55 g

18 %

Fibre

9 g

35 %

Sugars

5 g

Net Carbs

46 g

Protein

9 g

Vitamin A

49 %

Vitamin C

243 %

Calcium

6 %

Iron

23 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 1
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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