Introducing a delightful and nutritious meal for kids that's as wholesome as it is tasty. Our Veggie and Cheese Quesadillas feature a harmonious blend of fresh vegetables, whole wheat tortillas, and cheddar cheese to create a satisfying dish that little ones will love. This kid-friendly recipe is easy to make and provides a burst of flavors and nutrients. Let's dive into the recipe and explore the health benefits and nutrition value of this mouthwatering meal.
Veggie and Cheese Quesadillas
Ingredients:
- 4 whole wheat tortillas
- 1 cup cheddar cheese, shredded
- 1 cup spinach, chopped
- 1/2 cup bell peppers (red, yellow, or green), diced
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 cup black beans, drained and rinsed
- 1 teaspoon olive oil
- 1/2 teaspoon cumin powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Salsa (optional, for dipping)
- Greek yogurt (optional, for dipping)
Instructions:
1. Prepare the Veggies: Heat the olive oil in a skillet over medium heat. Add the diced bell peppers and corn kernels. Sauté for 3-4 minutes until they start to soften. Then, add the chopped spinach and black beans, along with the cumin powder, paprika, salt, and pepper. Sauté for an additional 2-3 minutes until the spinach wilts and the veggies are well seasoned. Remove from heat.
2. Assemble the Quesadillas: Lay out two whole wheat tortillas on a clean surface. Sprinkle an even layer of shredded cheddar cheese on one side of each tortilla.
3. Add the Veggie Mixture: Spoon the sautéed vegetable mixture evenly onto the cheese-covered side of each tortilla.
4. Close and Cook: Place the remaining two tortillas on top of the veggie and cheese-covered ones to create quesadilla sandwiches. Press them gently to stick together.
5. Cook the Quesadillas: Heat a non-stick skillet or griddle over medium-low heat. Carefully place one quesadilla onto the skillet and cook for about 2-3 minutes on each side until the tortillas turn golden brown and the cheese inside is melted. Repeat with the second quesadilla.
6. Serve: Remove the quesadillas from the skillet and let them cool for a minute or two. Then, slice each quesadilla into wedges or halves. Serve with salsa and Greek yogurt for dipping.
Health Benefits:
Fresh Ingredients: Our recipe features fresh vegetables and whole wheat tortillas, providing a natural and wholesome meal for kids.
Nutrient-Rich Veggies: Bell peppers, spinach, corn, and black beans offer a spectrum of essential vitamins, minerals, and antioxidants that support growth and a healthy immune system.
Cheddar Cheese: Cheddar cheese supplies calcium and protein, vital for strong bones and muscles.
Olive Oil: Olive oil contributes healthy monounsaturated fats, promoting heart health.
Spices (Cumin and Paprika):These spices not only enhance flavor but also bring antioxidants and anti-inflammatory properties to the table.
Nutrition Value (per serving):
- Calories: ~340 kcal
- Protein: ~14g
- Fiber: ~8g
- Calcium: ~20% of the Daily Value (DV)
- Vitamin C: ~30% of the DV
- Vitamin A: ~25% of the DV
Our Veggie and Cheese Quesadillas offer a delicious and nutritious option for kids, making mealtime both enjoyable and healthful.
