Quesadillas, Revamped

by in Robin's Healthy Take, May 28, 2012
quesadillas
Make cheesy quesadillas at home; they'll have much less fat, calories and sodium than the ones served in restaurants.


Not a week goes by when we don’t have quesadillas in our house. Breakfast, lunch or dinner – quesadillas are perfect for kids, parents, grandparents and friends because you can slap whatever you want between two tortillas and enjoy a mouth-watering, cheesy treat in minutes.

I cook quesadillas at home all the time, but we also order them out a lot, so I decided to check the stats. I wish I didn’t. Depending on where you dine, one quesadilla can have almost 1,500 calories, more than 100 grams of fat and 2 days worth of salt. And that’s without the side of sour cream. What are they putting in there, pork rinds? Flour tortillas are almost fat free so it’s the filling that sends numbers soaring. I was seriously shocked. And if you eat quesadillas regularly, you know that you often eat something ELSE with them. Read it and weep:

Restaurant Quesadilla

Nutrition Info Per Serving (1 quesadilla – range in numbers reflects different restaurants)
Calories: 543-1480
Total Fat: 26-103 grams
Saturated Fat: 14-39 grams
Total Carbohydrate: 51-72 grams
Sugars: 0-1 gram
Protein: 22-73 grams
Sodium: 1177-3300 milligrams
Cholesterol: around 60 (some restaurants did not list cholesterol)
Fiber: 2-4 grams

I decided to create a quesadilla to rival any restaurant version. Gooey pepper jack cheese, sweet and smoky roasted red peppers, red onion and cilantro, nestled between two tortillas and cooked to melted perfection. And my recipe is just a start; consider adding more vegetables, grilled chicken or even scrambled egg whites for a breakfast feast.

Quesadillas With Roasted Red Peppers, Pepper Jack and Cilantro

I used white flour tortillas because they’re my family’s favorite. Feel free to use your favorite tortilla variety.

Cooking spray
8 flour tortillas (regular, whole wheat, low-carb or whole-grain)
1 cup shredded pepper jack cheese (2 ounces)
1/2 cup thinly sliced roasted red peppers
1/2 cup thinly sliced red onion
1/4 cup fresh cilantro leaves

Coat a stove-top griddle, grill pan or large skillet with cooking spray and preheat to medium-high.

Arrange four of the tortillas on a flat surface. Top tortillas with cheese, peppers, onion and cilantro. Top with second tortilla. Place quesadillas on hot pan and cook 2-3 minutes per side, until tortillas are golden brown and cheese melts.

Cut quesadillas into four wedges each and serve.

Serves 4

Nutrition Info Per Serving (1 quesadilla)
Calories: 386
Total Fat: 11.5 grams
Saturated Fat: 4.7 grams
Total Carbohydrate: 57 grams
Sugars: 1 gram
Protein: 12 grams
Sodium: 565 milligrams
Cholesterol: 12.5 milligrams
Fiber: 4 grams

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Takes 5” and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

More posts from .

Similar Posts

Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose — and which to lose? Here’s a quick guide to revamping the pantry and sizing up other common kitchen staples. ...

Comments (1,140)

  1. Title…

    [...]we prefer to honor a lot of other internet web pages on the web, even when they aren’t linked to us, by linking to them. Under are some webpages really worth checking out[...]…

  2. scooriart says:

    I have seen lots of useful points on your website about computer systems. However, I have the viewpoint that notebook computers are still not quite powerful enough to be a sensible choice if you frequently do jobs that require many power, for instance video touch-ups. But for world wide web surfing, word processing, and many other common computer work they are perfectly, provided you don’t mind small screen size. Thank you sharing your ideas. More info here

  3. scooriart says:

    Thanks a lot for sharing this with all folks you actually realize what you are speaking approximately! Bookmarked. Kindly also seek advice from my website =). We may have a hyperlink alternate agreement between us! More info here

  4. Title…

    [...]Here are some of the web pages we recommend for our visitors[...]…

  5. Title…

    [...]the time to read or visit the subject material or web sites we have linked to beneath the[...]…

  6. Title…

    [...]here are some links to websites that we link to for the reason that we believe they are really worth visiting[...]…

  7. Title…

    [...]below you’ll come across the link to some web-sites that we assume you need to visit[...]…

  8. Title…

    [...]the time to read or take a look at the material or websites we’ve linked to below the[...]…

  9. Title…

    [...]here are some hyperlinks to sites that we link to since we consider they may be worth visiting[...]…

  10. Title…

    [...]Sites of interest we have a link to[...]…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>