Mushroom Quesadillas

  • Serves: 6; 2 wedges per serving

  • Prep Time: 10 mins
    Cooking Time: 5 mins
    Microwave Cooking Time: 1-2 mins


What makes these finger foods so easy to make? You just sauté a few ingredients, assemble the quesadillas, and bake them in the oven. Team them with low-sodium salsa.


  • 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)


Cooking Instructions

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

Dietary Exchanges

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.