- Serves: 6; 2 wedges per serving
- Prep Time: 10 mins
Cooking Time: 5 mins
Microwave Cooking Time: 1-2 mins
- Vegetable oil spray
- 8 ounces sliced fresh mushrooms
- 1/2 medium onion, thinly sliced and separated into rings
- 1 teaspoon bottled minced garlic
- 3 tablespoons chopped fresh cilantro
- 3 8-inch whole-wheat flour tortillas
- 6 tablespoons shredded low-fat Monterey Jack cheese with jalapeño peppers or low-fat Cheddar cheese
- Commercial salsa (lowest sodium available) (optional)
Preheat oven to 350°F.
Spray a large skillet with vegetable oil spray. Cook mushrooms, onion, and garlic in skillet over medium heat until onion is tender, about 5 to 7 minutes. Stir in cilantro and remove from heat.
Arrange one-third of the mushroom mixture on half of one tortilla. Sprinkle with 2 tablespoons of the cheese. Fold the other half of the tortilla over cheese. Place on a baking sheet. Repeat with remaining ingredients to make 3 quesadillas total.
Bake quesadillas about 5 minutes or until filling is hot and cheese melts. Cut each quesadilla into 4 wedges.
Serve warm — with salsa, if desired.
Microwave Method: Spray a microwave-safe casserole with vegetable oil spray. Add mushrooms, onion, and garlic. Cook, uncovered, on 100% power (high) for 5 to 7 minutes or until onion is tender, stirring twice. Stir in cilantro. Assemble quesadillas as directed above and arrange them on a microwave-safe plate or platter. Cook, uncovered, on 100% power (high), rotating plate once, for 1 to 2 minutes or until filling is hot and cheese melts.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 1.0 g
- Saturated Fat
- 0.5 g
- Trans Fat
- 0.0 g
- Polyunsaturated Fat
- 0.0 g
- Monounsaturated Fat
- 0.0 g
- 2 mg
- 168 mg
- 17 g
- 2 g
- 1 g
- 5 g
1 starch; 1/2 very lean meat
This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.