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Spinach and Mushroom Quesadillas
10 min prep time
25 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Adobe Stock
How to Make Spinach and Mushroom Quesadillas
Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.
10 min prep time
25 min cook time
4servings
1 quesadilla and 2 cups salad
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Step-By-Step Instructions:
- Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
- Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
- Repeat procedure for remaining 3 quesadillas.
- Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
Nutrition facts
4 Servings
-
Serving Size
1 quesadilla and 2 cups salad
- Amount per serving Calories 390
-
Total Fat
22g
- Saturated Fat 4.7g
- Trans Fats 0g
- Cholesterol 5mg
- Sodium 480mg
-
Total Carbohydrate
44g
- Dietary Fiber 6g
- Total Sugars 8g
- Protein 9g
- Potassium 700mg
- Phosphorous 370mg
Ingredients
olive oil (divided use)
4 tbsp
white (button) mushrooms (diced)
2 cup
baby spinach
4 cup
garlic (minced)
1 clove
nonstick cooking spray
1
reduced-fat, shredded mozzarella cheese
1/2 cup
gluten-free tortillas or whole-wheat flour tortillas
4
lime juice
2 tbsp
honey or 2 packets artificial sweetener
1 tbsp
chopped romaine lettuce
8 cup
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