Quick Quesadilla Pockets

Quick Quesadilla Pockets

  Ingredients  

Makes 6 servings
Parent Help Meter = HIGH

Directions
Preheat oven to 400° F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the canola oil in a large nonstick skillet over medium-high heat. Add the bell pepper, chili powder, and onion powder and cook until tender, about 5 minutes. Add the corn, beans, salsa and 1 ½ cups of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes.

To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese as desired over the tortillas. Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

* Our testers liked this recipe because you can use whatever salsa your kids will like. Even make your own! (Look at the recipe, Salsa for Everyone, in this section.)

 

 

• 1 Tbsp. canola oil

• 1 large red bell pepper, finely diced

• ½ tsp. chili powder

• ½ tsp. onion powder

• 1 ½ cups frozen corn kernels, thawed

• 1 (15 oz.) can pinto beans, drained and rinsed

• ½ cup salsa

• 1 ¾ cups pre-shredded reduced-fat Mexican blend or Cheddar cheese

• 6-8 8-inch tortillas

 

 
 

 

 

 


(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 290
  • Total Fat: 8 g
  • Carbohydrate: 39 g
  • Protein: 16 g
  • % of Calories from Fat: 25 %
  • % of Calories from Carbohydrate: 54 %
  • % of Calories from Protein: 21 %
  • Fiber: 6 g
  • Calcium: 480 mg
  • Sodium: 675 mg

  • Quick Quesadilla Pockets will make a great snack, but have enough calories for an entrée as well.
  • Corn is considered a starchy vegetable. This is a vegetable that also provides a serving of starch or carbohydrate. Most kids like corn and will eat it right up. Try putting different veggies like zucchini, broccoli, or mushrooms in the quesadillas to get your children to try new vegetables.
  • Using low-fat cheese is a great way to cut calories in any recipe. Low-fat cheese has a different consistency than regular cheese so it may not work all the time. Buy some at the store next time and you will not be able to tell the difference in taste!
  • For a product to say “Low-Fat” on the label, it must have only 3 grams of fat or less per serving.
  • Beans, beans, wonderful beans! Beans and peas are legumes, a plant whose seed pods split on two sides. Legumes are wonderful for many recipes, they are inexpensive to buy and easy to grow, have about 7 grams of protein per ½ cup, lots of dietary fiber, B-vitamins, and they are yummy. The pinto beans in this recipe are legumes, the canned beans are rinsed to wash off excess sodium used as a preservative.
  • The American Heart Association recommends no more than 30% of total calories comes from fat. The good news is, thanks to the low-fat cheese in this recipe, it meets the recommended amount! The bad news is, the recipe is higher in sodium than the American Heart Association recommends.

 

  • Parents will have to help with the skillet cooking in this recipe. Be careful not to overcook or burn the quesadillas on the skillet as the flavor will really change!
  • Kids can help put the quesadillas together, just be careful with the hot stuff.
  • Keep chili powder out of the eyes, it will causing a burning sensation.

Recipe courtesy of 3-A-Day of Dairy