Prep Time: 10 mins
Cooking Time: 5 mins
Microwave Cooking Time: 1-2 mins
Mushroom Quesadillas
Serves 6; 2 wedges per serving
What makes these finger foods so easy to make? You just saute a few ingredients, assemble the quesadillas, and bake them in the oven. Team them with low-sodium salsa.
Ingredients
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
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.
Nutrition Analysis (per serving)
79Calories
1.0 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
0.0 gPolyunsaturated Fat
0.0 gMonounsaturated Fat
2 mgCholestrol
0.0 mgSodium
17 gCarbohydrates
2 gFiber
1 gSugar
5 gProtein
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.
