Vegetable Quesadilla

Vegetable Quesadilla
Staff Writer
Vegetable Quesadilla
Pritikin Longevity Center
Vegetable Quesadilla

It’s shocking how much blood-pressure-raising sodium and belly-bulging calories are in many restaurant quesadillas. Chili's Bacon Ranch Chicken Quesadilla, for example, tallies up a whopping 1,650 calories and 3,450 milligrams of sodium (that’s double the sodium that most of us should have in an entire day, say the 2010 U.S. Dietary Guidelines). Our Pritikin Vegetable Quesadilla has just 100 calories and 95 milligrams of sodium. With Pritikin cuisine, there’s a very good chance you’ll never need blood pressure medication, or extra-large clothes.

2
Servings
196
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2  Cups  julienned fresh vegetables
  • whole-wheat, extra-thin lavash bread
  • 3  Tablespoons  shredded fat-free mozzarella cheese
  • 1  Tablespoon  finely chopped cilantro (optional)
  • 2  Tablespoons  fat-free sour cream, for serving
  • 1/4  Cup  no-salt-added pico de gallo or no-salt-added salsa, such as Enrico's, for serving

Directions

In a nonstick skillet over medium-high heat, sauté the vegetables until crisp-tender, about 3 minutes. On a warm griddle, place the lavash bread and let the side facing the heat get hot. Turn the bread over on the griddle, and sprinkle the cheese on the top side. On half of the top side, spread the sautéed vegetables and cilantro, if using.

When the cheese begins to melt, fold the bread in half to cover the vegetables. Press firmly using a tool like a large firm spatula or the bottom of a pan. Flip, cook for about 2 minutes, and press. Remove from the heat. Cut the quesadilla into 4 pieces. Serve 2 pieces per person with fat-free sour cream and pico de gallo on the side.

Nutritional Facts

Total Fat
8g
11%
Sugar
8g
9%
Saturated Fat
4g
17%
Cholesterol
27mg
9%
Carbohydrate, by difference
23g
18%
Protein
10g
22%
Vitamin A, RAE
505µg
72%
Vitamin C, total ascorbic acid
6mg
8%
Vitamin K (phylloquinone)
19µg
21%
Calcium, Ca
200mg
20%
Choline, total
27mg
6%
Fiber, total dietary
3g
12%
Fluoride, F
2µg
0%
Folate, total
15µg
4%
Iron, Fe
1mg
6%
Magnesium, Mg
33mg
10%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
203mg
29%
Selenium, Se
10µg
18%
Sodium, Na
331mg
22%
Water
225g
8%
Zinc, Zn
2mg
25%

Vegetable Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Vegetable Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.