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Recipe: Cheesy Veggie Quesadillas

Recipe from 4 Basic Facts About Type 2 Diabetes Blog

Serves 4 (½ quesadilla per serving)

INGREDIENTS:


• 1 tablespoon canola oil


• ½ medium Vidalia onion, diced


• 8 ounces white button mushrooms, chopped


• 1 clove garlic, minced


• 1 cup frozen corn kernels


• 3 cups fresh baby spinach,roughly chopped


• ¼ teaspoon black pepper


• ¼ teaspoon cumin (optional)


• 2 10-inch whole wheat tortillas


• 1/3 cup shredded low-fat cheddar cheese


• ½ cup plain, fat-free Greek yogurt


• Zest and juice of ½ lime


• 1/8 teaspoon cayenne pepper (optional)


DIRECTIONS:


• Heat oil in a large skillet over medium heat. Add in onion, mushrooms and garlic and sauté for 5-6 minutes until onion and mushrooms have softened. Add in corn, spinach, pepper and cumin (if using) and sauté 1-2 minutes more. Remove vegetables from heat.


• Assemble quesadillas: Set tortillas on a clean work surface. Spread cooked vegetable mixture onto half of each tortilla, dividing evenly. Sprinkle cheese, divided evenly, on top of the vegetables. Fold remaining half of tortilla over the top and press closed.


• Heat a griddle over medium-low heat. Spray the surface with cooking spray and add quesadillas. Grill on each side for 3-4 minutes until slightly browned and cheese is melted.


• In a small bowl, combine Greek yogurt, zest and juice of ½ lime and cayenne pepper (if using). Cut and serve the quesadillas topped with the yogurt mixture.