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Vegetable Quesadilla


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 Cups julienned fresh vegetables
  • 1 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


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.