Ingredients
- 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)
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.
Serves: 4
Preparation time: 20 min (roughly)