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Veggie Quesadillas

 Veggie Quesadillas

Ingredients

 

8 (384g packet) multigrain tortillas

1/3 cup tomato salsa

11/3 cups grated rediced fat tasty cheese

400g can no-added-salt red kidney beans, drained

1 cup grated carrot

1 cup (30g) baby spinach leaves

Olive oil cooking spray

1 avocado, peeled and chopped

1 tbs lemon juice

Method

1. Lay 4 tortillas on a clean surface. Spread with tomato salsa and sprinkle with half the grated cheese.

2. Top each one evenly with kidney beans, grated carrot and spinach leaves. Sprinkle with remaining grated cheese. Cover with the remaining 4 tortillas.

3. Heat a large non-stick frying pan and grease with cooking spray. Add one filled tortilla, cook over a medium heat for about 3 minutes or until golden underneath. Using an egg slide, carefully turn and cook other side until golden. Remove from pan.

4. Repeat step 3 with remaining filled tortillas to make 4 quesadillas. Cool then cut each into 6 wedges.

5. Mash avocado with lemon juice in a small bowl. Serve with quesadillas if desired.

 

Recipe can be cooked a day ahead. Keep cooked quesadillas refrigerated in a container until required.

Tip: These tasty quesadillas can also be eaten warm as an after school snack or served as a light dinner with a salad. 

Nutrients Per Serve

Energy 1891kJ
Total Fat 21g
Saturated Fat 9g
Monounsaturated Fat >5g
Polyunsaturated Fat >1g
Protein 20g
Carbohydrate 41g
Fibre >2mg
Sodium 856mg
Serves 6 (makes 24 pieces)
Preparation Time 15 minutes
Cooking Time 25 minutes