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These are delicious and very filling! The small amount of cheese really goes a long way – they taste cheesy but aren’t oozing and loaded with fat. They also contain lots of fiber. For a very nutritious and yummy meal, I eat half of one, a salad with avocado, and an orange.
Ingredients
- cooking spray
- 1 small zucchini, thinly sliced
- 1 small yellow squash, thinly sliced
- 1 small onion, slivered
- 1 clove garlic, finely chopped
- 1 (15 ounce) can vegetarian refried beans
- 8 (8 inch) whole wheat tortillas
- ½ cup reduced-fat shredded Cheddar cheese
- 2 teaspoons vegetable oil, or as needed
- 1 cup salsa
Directions
Step 1
Spray a nonstick skillet with cooking spray. Add zucchini, squash, and onion; cook, stirring occasionally, for 5 minutes. Add garlic. Continue cooking until vegetables are tender, about 2 minutes more.
Step 2
Spread a scant 1/4 cup refried beans over each tortilla. Set 4 tortillas aside to be the tops of the quesadillas. Spoon 1/4 of the vegetable mixture over the remaining 4 tortillas. Sprinkle 2 tablespoons Cheddar cheese over the vegetables. Cover with the reserved tortillas, bean-side down.
Step 3
Wipe skillet out with a paper towel. Heat oil in the skillet over low heat. Add 1 quesadilla. Cook until browned and heated through, 2 to 3 minutes per side. Repeat with remaining quesadillas. Serve each quesadilla with 1/4 cup salsa.
Cook’s Note:
Filled quesadillas can be refrigerated for several days before cooking.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 361 | |
| % Daily Value * | |
| Total Fat6g | 7% |
| Saturated Fat1g | 6% |
| Cholesterol3mg | 1% |
| Sodium1428mg | 62% |
| Total Carbohydrate76g | 28% |
| Dietary Fiber12g | 44% |
| Total Sugars6g | |
| Protein19g | |
| Vitamin C13mg | 64% |
| Calcium153mg | 12% |
| Iron4mg | 23% |
| Potassium599mg | 13% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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