Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
So why not? Let's do it!
Today's recipe will have you satisfied and not missing the meat, cause let's face it, you thought I was going to feed you tofu, right?! (but hey don't knock that till ya try it! We will get you with tofu another day :) But for today.....................
Whole Wheat Quesadillas with Veggies!
1 low fat or whole wheat burrito-size tortilla1/2 cup onion, chopped
1/2 cup bell peppers, chopped
1/2 cup mushrooms, chopped
4 leaves fresh spinach, chopped
1 tsp cumin seed, ground
1/2 tsp ground red pepper (or to taste)
1/4 cup vegetarian refried beans
1 ounce mozzarella cheese, shredded or vegetarian cheese
Saute onion and bell pepper in 1 tablespoon olive oil until onion is tender.
Add mushrooms and saute a few more minutes.
Add spinach and saute until slightly wilted.
Add cumin and red pepper and mix well.
Warm tortilla in the microwave or in a skillet for about 30 seconds until soft and warm.
Spread refried beans on one half of warmed tortilla.
Top refried beans with veggie mixture and cheese.
Fold other half of tortilla over top of bean/veggie/cheese.
Warm tortilla in skillet or on griddle over medium heat until tortilla is slightly brown and cheese is melted, about 3-4 minutes each side.
Allow to cool for a minute or two before slicing into wedges.
Serve with sour cream and/or salsa on the side.
Experiment with different veggies depending on taste and what's in season.
Other ideas include broccoli, squash, portobello mushrooms, or corn.
Calories: 396.2
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