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This is a quick mid-afternoon snack that will satisfy even the biggest hunger.
8 oz broccoli
4 oz green beans
1 cup chopped or sliced tomatoes
1 cup chopped onion
1 cup chopped green peppers
1 cup pared, chopped cucumbers
1 clove garlic
1 dash salt
1 dash pepper
2 tbsps italian salad dressing, fat free
4 oz mozzarella cheese, nonfat
4 oz cheddar cheese, low fat
In a small skillet combine all the chopped vegetables with the garlic, onions and Italian dressing and cook on medium heat while stirring.
Take one tortilla (whole grain if available) and fill half of the tortilla with the vegetable mixture.
Sprinkle the mixture with the cheeses and fold over the tortilla.
If you have a George Foreman or other griller, place the quesadilla on the grill until the cheese melts. Otherwise place the quesadilla on a cookie sheet and put in the oven at 350 °F (175 °C) until cheese melts. For a quicker solution, put in the microwave on high for 30 seconds.
Once the cheese has melted cut into three triangles and serve with fat free sour cream or a fresh chunky salsa.
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in 1 serving of Vegetable Quesadilla.
, 49% carbs, 34% protein.
Amount Per Serving
Calories from Fat 44
% Daily Values*
Polyunsaturated Fat 0.772g
Monounsaturated Fat 1.826g
Vitamin A 127%
Vitamin C 553%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
* Based on a RDI of 2000 calories
What is my Recommended Daily Intake (RDI)?
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