Wednesday, August 27, 2014
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Healthy family recipe: Silly quesadilly

Are you getting complaints that your child's lunch is boring? Change it up with this veggie filled and protein packed alternative to a sandwich.

Healthy family recipe: Silly quesadilly

Rebecca Rogers, RD, LDN, is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

Are you getting complaints that your child’s lunch is boring? Change it up with this veggie filled and protein packed alternative to a sandwich. Ask your child to help you make it to pique their interest. Make this quesadilla even sillier by changing up the veggies. Try spinach, steamed broccoli or cauliflower, chopped asparagus and artichokes or mushrooms! The possibilities are endless.

Silly Quesadilly

Ingredients:

  •  ½ cup green pepper, diced
  • ½ cup red pepper, diced
  • ½ cup onion, diced
  • ½ cup zucchini, diced
  • ½ cup black beans, drained
  • ½ cup canned corn, drained
  • 1 cup low fat cheddar cheese, shredded
  • 6 six inch whole wheat tortillas
  • 1 teaspoon olive oil
  • 1 cup salsa
  • cooking spray

Directions:

  1. Preheat oven to 400 F degrees.
  2. Spray a medium pan with cooking spray.
  3. Add oil to pan and cook the peppers, onions and zucchini on medium heat until soft (about 5 minutes).
  4. Add beans, corn and ¼ cup of salsa and cook for 3 minutes.
  5. Spray a baking sheet with cooking spray and place 3 tortillas on pan. Spoon vegetable mixture on tortillas spread close to edges.
  6. Sprinkle 1/3 cup of cheese on each tortilla and place another tortilla on top of each.
  7. Bake in the oven for 5-7 minutes until cheese is melted and tortillas are crispy.
  8. Cut quesadillas in quarters and serve with salsa.

Serves 6.

This recipe comes from the Nutrition in the Kitchen Cookbook from the Healthy Weight Program at The Children’s Hospital of Philadelphia.


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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Stephen Aronoff, M.D., M.B.A. Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, M.D., Ph.D Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Mario Cruz, M.D. St. Christopher’s Hospital for Children, Drexel University College of Medicine
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist - The Anxiety Behaviors Clinic, CHOP
Gary A. Emmett, M.D. Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Lauren Falini Bariatric exercise physiologist, Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Children's Hospital of Philadelphia
W. Douglas Tynan, Ph.D. Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Flaura Koplin Winston, M.D., Ph.D Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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