Grilled Vegetable Quesadilla – IBD Medical

Grilled Vegetable Quesadilla

by IBD Medical on April 03, 2020

diabetes food recipes healthy meals support

Fire up the barbeque for a delicious healthy meatless meal! By grilling the vegetables you are eating less fat. Did you know that when vegetables are grilled they retain more of their vitamins and minerals? Squash packs a punch full of health and nutritional benefits. It is a great source of B-complex vitamins.

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Difficulty: Easy

Serves: 2 (as a main)

Ingredients:

  • 1 corn cob, husk and silk removed
  • ½ small green capsicum, seeds removed
  • ½ red onion, sliced
  • 2 yellow squash, cut lengthways into 5mm slices
  • Freshly ground black pepper
  • 2 wholemeal wraps
  • ½ cup grated reduced-fat cheese
  • 1 tomato, seeds removed and chopped
  • 1 tablespoon chopped coriander
  • 1 green shallot, finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon chilli, finely chopped
  • ¼ cup fat-free Greek-style yoghurt

Method:

  1. Preheat a barbeque grill on medium
  2. Lightly spray corn, capsicum, onion and squash with cooking spray
  3. Cook corn on grill for 4 minutes keep covered
  4. Add onion and capsicum and cook for 5 minutes, keep covered
  5. Add squash and cook until all vegetables are tender, approximately 3 minutes
  6. When cool enough cut the corn kernels off the cob
  7. Coarsely chop capsicum, onion and squash
  8. Sprinkle veggies with pepper
  9. Spoon the vegetables onto the tortillas, only on the bottom half and sprinkle over cheese
  10. Fold tortillas in half, spray with cooking spray and press down lightly
  11. Add tortillas to grill and cook covered, for 3-4 minutes or until golden and crisp, only turning once
  12. Cut into quarters, combine tomato, coriander, shallot, garlic and chilli in a small bowl
  13. Serve quesadillas with tomato mixture, yoghurt and coriander

 

Nutrition Info:

Per Serve: 1710 kJ, carbohydrates 38g, protein 25g, total fat 14g (sat. fat 6g), fibre 12g, sodium 520mg, carb exchanges 2½

 

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