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Vegetable Quesadillas

What you need: 

2 cups small broccoli florets
1 1/2 cups soy/rice milk (anything to substitute regular milk)
1/3 cup + 2 teaspoons all-pupose flour
1/2 cup thawed frozen whole-kernel corn
1/4 cup coarsely chopped red bell pepper
1/4 cup coarsely chopped green chilies
1/2 teaspoon salt
1/8 teaspoon ground red pepper
1/4 cup chopped fresh cilantro
4 flour tortillas (6 diameter)

What you do: 

1)Cook broccoli in a large pot of boiling water for 2 minutes; drain. Set aside; keep warm.
2)In a small saucepan, whisk soy/rice milk and flour; cook over medium heat, stirring frequently, 4-5 minutes. Stir in corn, bell peper, chilies, salt and red pepper; remove from heat. Stir in cilantro and broccoli.
3)Preheat oven to 425 F. Spray baking sheet with non-stick cooking spray.
4)Spoon one forth of the vegetable mixture over bottom half of the tortilla, leaving a 1/2 inch border; fold top half over vegetable mixture and press to seal. Repeat procedure with remaining vegetable mixture and tortillas, making four quesadillas.
5)Arrange quesadillas on prepared baking sheet; bake 8 minutes, or until hot and bubbly. Serve immediately.
Nutrition Information:(per serving)-184 calories, 9g protein, 2g fat, 33g carbohydrate, 426mg Sodium, 2 mg cholesteral, 4g dietary fiber.

Preparation Time: 
20 min
Cooking Time: 
Recipe Category: 


i just made this.  it was pretty good.  i halved the recipe.  for the sauce i used 3/4 cup soy milk, 2T flour and 1T nutritional yeast.  i wish i had used more nutritional yeast.  it was not so cheezy flavored... i also added cumin, tobasco, and salsa to add flavor.  it was a good consistency.  i nixed the corn and added some finely diced zucchini that i steamed.  baked on whole wheat tortillas.  pretty good!  i used more peppers than i should have cause i love spicy.  next time i will throw in some garlic, too.  overall, pretty tasty.

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