Low Calorie Veggie Quesadilla
This low calorie, veggie quesadilla is everything you love about the higher calorie version but way better for you. It’s cheesy, crispy, and loaded with healthy vegetables. The entire veggie quesadilla, including half an avocado and a couple tablespoons of sour cream is around 500 calories.
What makes this Quesadilla Low Calorie?
Like most people, “low calorie” may not be what comes to mind when you think of a quesadilla but paying attention to the ingredients and how much you use makes all the difference.
- Choose your tortilla wisely The tortilla can make or break your calorie count. If you just go into the supermarket and grab a package of tortillas off the shelf without paying attention to the nutrition facts you could end up eating 300 calories or more before you even add the rest of the ingredients. With only 60 calories per wrap, these Carb Balance torillas are perfect for keeping the calorie count low.
- Measure, measure MEASURE! You absolutely have to measure how much cheese you use. There are 110 calories in a 1/4 cup serving of a typical bag of shredded cheese you’d find in a grocery store. If you measure that out, you’ll be fine. If you just wildly throw cheese on to those tortillas you’ll easilly transform your once healthy quesidilla into a gigantic calorie bomb.
- The Vegetables! The two tortillas with exactly one serving of shredded cheese may leave your quesadilla looking a litte flat and unsatisfying but adding in a bunch of low calorie veggies will make your quesadilla wayyyyy more satisfying while adding very little to the calorie count.
How to make the Low Calorie Veggie Quesadilla
The key ingredient is Pam Cooking Spray Without the cooking spray I find it hard to keep the quesadillas from sticking to the pan. With the cooking spray it slides right off like an omelette in one of those nonstick pan infomercials.
First, cut the broccoli into smaller pieces and the dice the onion and peppers and add them to pan along with the corn and a tbsp of olive oil. You can also use frozen vegetables, just toss them in the pan first them soften a little before adding the fresh ingredients. Next, add seasoning and let the vegetables cook on medium high heat until tender then set aside.
For the tortillas, put another pan on medium high heat and spray with cooking spray.
Lay the wrap down on the pan and use your finger tips to slide it around on the cooking spray. Next you want to top the wrap with 1/4 of a cup of mexican cheese. Next, add the vegetable mixture and another 1/4 of a cup of mexican cheese. This second layer of cheese helps the top wrap stick to the ingredients. Nothing is worse than picking up a quesadilla slice and having everything fall out! Lastly, lay the second wrap on top of second layer of cheese.
Press the top wrap down with your hand or a spatula to allow the cheese to meld the two together. By the time you get the top layer onto the quesadilla, it should be ready to flip. The pan should be pretty hot by now so the second side wont take long, only a minute or so.
Use a spatula to move the quesadilla onto a cutting board or plate then use a pizza cutter or large knife to slice it into 8 even wedges. Serve alongside a few slices of avocado and a couple table spoons of sour cream. I also like to add a couple drops of Tabasco.
- 2 Mission Carb Balance Tortillas
- 1/3 Cup Shredded Mexican Cheese
- 3/4 Cup Sauteed Vegetables (I use approximately 3-4 broccoli florets, 1/4 yellow onion, 2 Tbsp frozen corn, two diced sweet orange peppers)
- 1/4 tsp Cumin
- 1/4 tsp Paprika
- 2 Tbsp Sour Cream
- 1/4 Sliced Avocado
- Prepare vegetables and add them and 1Tbsp of olive oil to a pan on medium high heat
- Season the vegetables and cook them until softened then remove and set aside
- In a separate pan on medium high heat, add cooking spray and the bottom tortilla to the pan. Let sit for 30 seconds or so until the totilla becomes warm
- Add cheese followed by the sauteed vegetables and the top tortilla
- Let the quesadilla cook for approximately 3 minutes each side
- Garnish wih cilantro, if desired, and serve with avocado and sour cream on the side