Cool Quesa

By Fruits & Veggies - More Matters
Cheesy and delicious, this quesadilla is a great healthy snack for your kids or party guests. Prep as is or spice it up a bit!

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  • Prep Time: 20 Minutes

Main Dishes

Serves: 2
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Red


2 seconds cooking oil spray
2 (6 inch) whole wheat tortillas
1/4 cup reduced-fat cheddar cheese, shredded
1/3 cup fresh tomatoes, finely chopped
1/3 cup onions, finely chopped
1/3 cup fresh mushrooms, sliced
1/3 cup green bell peppers, chopped


Spray frying pan with cooking oil and heat for 1 minute on MEDIUM. Set aside 2 tablespoons of cheese. Place 1 tortilla in frying pan and spread the remaining cheese on tortilla. Then sprinkle with tomatoes, onions, mushrooms, green peppers, and the remaining cheese. Top with second tortilla. Press down with spatula to help cheese melt. Carefully turn over and allow to cook for 1 minute. Cut into 4 pieces.


Each serving provides: An excellent source of vitamin C, and a good source of fiber.



Nutritional Information

  • Calories:    132
  • Carbohydrates:    26g
  • Total Fat:    3.1g
  • Cholesterol:    3mg
  • Saturated Fat:   0.7g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    17%
  • Sodium:    261 mg
  • Protein:    7g
  • Recipe Credit
  • Recipe was developed for Produce for Better Health Foundation by Shyanaz Allie. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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