Quesadillasenteenshttps://kidshealth.org/EN/images/headers/T-quesadillas-enHD-AR1.jpgThis vegetarian recipe makes a good weekend lunch for the entire family or a party snack to share with a group. It's suitable for teens who are trying to lose weight.recipes, recipe, healthy, eat, food, weight, management, manage, lose, diet, weight loss, light, lite, cooking, salmon, fish, dip, sauce, lemon, dinner, supper, chef, cook, low fat, low-fat, fat free, heart healthy, trying to lose weight, healthy eating, eat well, right08/14/201202/05/201802/05/2018Meredith Parkinson, RD, LDN818fd9a2-6bd5-45f2-8474-716ddb1ea2e9https://kidshealth.org/ws/RadyChildrens/en/teens/quesadillas.html/<p>Cook time:<span style="font-size: 1em;"> About 20 minutes, total</span></p> <p>Prep time: 5 minutes</p> <p>Recipe makes: 8 quesadillas (4 servings)</p> <h2>What you need:</h2> <ul> <li>8 small corn tortillas</li> <li>4 ounces low-fat cheddar or Monterey Jack cheese</li> <li>1/2 cup cooked, plain beans (black or pinto beans work well)</li> <li>1/2 cup cooked yellow corn kernels</li> </ul> <p>Equipment and supplies:</p> <ul> <li>Cheese grater</li> <li>Small bowl</li> <li>Measuring cups and spoons</li> <li>Cooking spray</li> <li>Skillet</li> </ul> <h2>What to do:</h2> <ol class="kh_longline_list"> <li>Grate the cheese into a small bowl and set aside.</li> <li>Coat a skillet with cooking spray and put it on the stovetop over medium heat. Place two tortillas in the pan.</li> <li>Sprinkle one-eighth of the cheese on half of each tortilla. Add 1 tablespoon beans and 1 tablespoon corn.</li> <li>Fold the other half of the tortilla over the filling and press down gently. Cook for 1 minute on each side, until cheese melts.</li> <li>Remove the quesadillas from the pan and keep warm while you cook the rest. Serve warm with salsa.</li> </ol> <h2>Nutritional analysis (per serving):</h2> <ul> <li>190 calories</li> <li>11g protein</li> <li>6g fat</li> <li>3.5g sat. fat</li> <li>23g carbohydrate</li> <li>4g fiber</li> <li>15mg cholesterol</li> <li>210mg sodium</li> <li>2g sugars</li> </ul> <p>Serves:&nbsp;4</p> <p>Serving size:2 quesadillas</p>
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