Broiled Vegetable Quesadillas


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This is a deliciously healthy meal with veggies and refried beans wrapped up in a flour tortilla and broiled in the oven.

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  • 2 medium zucchini cut into 1/4" diagonal slices
  • 1 medium onion sliced 1/2" thick (do not separate into rings)
  • 8 6" flour tortillas
  • 8 oz. kidney beans drained, cooked
  • 2 Tbs. onion flakes chopped
  • 1 medium red bell pepper cut into thin strips
  • 1/4 C. salsa
  • 1/4 lb. mushroom
  • 1 medium tomato diced
  • 1/2 C. sour cream, imitation, cultured low fat

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Preheat broiler. Spray medium wire rack with nonstick cooking spray and place on baking sheet.

Arrange zucchini, red bell peppers, onion slices and mushrooms on prepared wire rack; broil 6" from source of heat, turning once, until just starting to brown, 3-5 minutes. Remove and turn off oven. Wrap tortillas in foil and place in warm oven.

To prepare refried beans, in food processor or blender, combine beans and 1/4 C. water; process until smooth. Spray medium nonstick skillet with nonstick cooking spray; place over medium-high heat 30 seconds. Stir in the bean mixture and onion flakes; reduce heat to low and cook, stirring occasionally, until slightly thickened, 3-5 minutes.

To serve, place 1 warm tortilla on each of 4 plates. Top each with 1 Tbs. refried beans, one-fourth each of the zucchini, broiled onion, mushrooms and roasted pepper; top with another tortilla. Cut into quarters and top with diced tomatoes and low fat sour cream.

Yield: 4 servings

Per Serving: 298.1 Calories, 6.6 g Total Fat, 5.3 g Saturated Fat, 0 mg Cholesterol, 93.1 mg Sodium, 46.6 g Total Carbohydrate, 17.4 g Dietary Fiber, 16.8 g Protein, 115.1 mg Calcium.

From: "The Lazy Gourmet Fights the Battle of the Bulge" by Suzi Ashby

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