Mayo Clinic Health Library

Recipe: Quesadillas

Updated: 06-10-2009

Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas come in two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

Ingredients

Serves: 16

  • 4-ounce can diced green chili peppers, drained
  • Half a small onion, diced
  • 1/4 teaspoon ground cumin
  • 8 10-inch fat-free whole-wheat tortilla
  • 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese

Directions

In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Roll up each tortilla and put in greased 9-by-13-inch baking pan. Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

Nutritional Analysis per serving
  • Calories: 103
  • Total carbohydrate: 16 g
  • Cholesterol: 10 mg
  • Dietary fiber: 6 g
  • Monounsaturated fat: 0.5 g
  • Protein: 6 g
  • Saturated fat: 1.5 g
  • Sodium: 200 mg
  • Total fat: 3 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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