Vegetarian Barbecue Quesadillas
Jami Nolen, Nutrition Program Associate
April 22, 2012
Try this vegetarian quesadilla recipe the next time you barbecue. You won't miss the meat!
- 1/4 cup prepared barbecue sauce
- 1/2 tablespoon tomato paste
- 1/2 tablespoon cider vinegar
- 1/2 chipotle chile in adobo sauce, minced
- 1 tablespoon plus 2 teaspoons canola oil, divided
- 1 pound portabello mushroom caps, (about 5 medium), gills removed, diced
- 1 medium onion, finely diced
- 4 10-inch whole-wheat tortillas
- 1/4 cup chopped cilantro
- 3/4 cup shredded Monterey Jack cheese
- Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
- Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla, 1 tablespoon of cilantro, and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
- Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.
13 g fat (5 g sat, 6 g mono)
19 mg cholesterol
43 g carbohydrates
11 g protein
5 g fiber
710 mg sodium
771 mg potassium
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Tuesday, May 08, 2012