Basics Last Updated: Feb 17th, 2008 - 19:09:30 Quick & Easy Quesadillas By Sandra Woodruff  Printer friendly page A basic recipe that can be varied many ways, for a quick meal in a matter of minutes. To assemble: For each quesadilla, lay an 8 to 10-inch whole grain tortilla on a flat surface. Spread the bean, meat, vegetable, or other filling (see suggestions below) over the lower half of the tortilla and layer on the cheese or other ingredients. Fold the top over to enclose the filling, and cook the quesadilla using the Skillet or Oven method below: Suggested Fillings (amount to use for each quesadilla): Bean –1/4 cup canned (drained) mashed black or pinto beans + 1/4 cup shredded reduced-fat mild cheddar, pepperjack, or Mexican blend cheese. Chicken –1/4 cup chopped cooked chicken mixed with 1 tablespoon taco sauce + 1/4 cup shredded reduced-fat Mexican blend cheese. Beef –1/4 cup cooked lean ground beef mixed with 1 tablespoon taco sauce + 1/4 cup shredded reduced-fat Mexican blend cheese. Veggie – 1/4 cup chopped cooked vegetables such as spinach, broccoli, roasted red bell peppers, or artichoke hearts + 1 tablespoon chopped black olives or sun-dried tomatoes (optional) + 1/4 cup shredded part-skim mozzarella cheese. Peanut butter – 1 tablespoon peanut butter + 1/4 cup sliced banana or 1 teaspoon all-fruit preserves (caution - filling can get very hot). To cook: Skillet or griddle method – Perfect for when you need just one or two quesadillas. Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.  Add the quesadilla(s) and spray the tops lightly with cooking spray. Cook for about 1 1/2 minutes on each side, until golden brown and the cheese is melted. Cut into wedges and serve hot. Oven method - Good for when you want to make several quesadillas at once. Coat a large baking sheet with cooking spray, and lay the quesadillas in a single layer on the sheet. Spray the tops lightly with cooking spray. Bake at 425 degrees F for 5 minutes. Turn the quesadillas over and bake for 4 minutes more, or until lightly browned and the cheese is melted. Optional toppings: Top Tex-Mex style tortillas (with bean, chicken, or ground beef fillings) with salsa, light sour cream, and shredded lettuce. Tips: Whole grain tortillas and shredded cheeses store well in the freezer so you can always have the makings for Quick Quesadillas on hand. Place packages of tortillas inside a large freezer bag to maintain quality. Nutritional Facts: One quesadilla will range from about 240 to 300 calories, depending on size of tortilla and choice of filling. © Copyright 2005 by eatsmarttoday.com Top of Page