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Healthy Recipes

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Summer QuesadillaSummer Quesadilla

Prep Time: 10 min
Cook Time: 15 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Traditionally, quesadillas are made with flour tortillas. However, corn tortillas can also be used. These days there are many choices of tortillas available. Tortillas come in various sizes, and they can be made with white flour or whole grain flour, which is more wholesome.* Flour tortillas are either made with oil, butter, lard or margarine; those made with liquid oil (rather than partially hydrogenated fats) are the most healthful, since they do not contain trans fats. Lower-carb tortillas are also available. They have a very acceptable taste although the texture is somewhat different.

Makes four 8-inch quesadillas


4 8-inch flour tortillas*
4 ounces Monterey jack (regular or jalapeno-flavored) cheese, grated
1 tablespoon canola oil
1 small onion, minced or diced in small pieces
8 medium-sized mushrooms, sliced
¼ cup salsa
1 small zucchini, shredded
Suggested toppings (optional): sliced olives, sour cream or yogurt, avocado slices or guacamole, fresh cilantro sprigs

Low-Fat Version: Substitute 4 ounces low-fat (50% less fat) cheese, grated for the Monterey jack cheese


  1. Sauté the vegetables:
    1. Heat 1 tablespoon of canola oil in a large skillet, and sauté the onion on low to medium heat until it is lightly golden, about 5 minutes.
    2. Add mushrooms and cook for 3 more minutes, stirring often to prevent sticking.
    3. Stir in the zucchini and salsa and cover. Let cook another 1 to 2 minutes until vegetables are just tender.
    4. Put vegetables in a bowl and set aside
  2. Assemble and cook the quesadillas:
    1. For each quesadilla, take one tortilla and place it in a 10- or 12-inch hot nonstick frying pan or cast iron skillet over medium heat.
    2. Flip the tortilla a few times, allowing 10 seconds between flips.
    3. Reduce heat to low and sprinkle about 1 ounce of cheese on the tortilla; top with a quarter of the sautéed vegetables, leaving about a half inch around the edge of the tortilla.
    4. Cover and let cook about 1 minute.
    5. When the cheese is sufficiently melted, use a spatula to carefully lift and fold one side of the quesadilla over the other side. The tortilla should be browned slightly. If it is not browned, turn the heat up and cook the quesadilla a bit longer, flipping it as needed to toast it
  3. Serve:
    1. Remove the quesadilla from pan and cut into wedges.
    2. Serve with a choice of suggested toppings.

*We used Tumaro's low-carb tortillas for the nutritional information below. Each Tumaro's low-carb 8-inch tortilla contains 100 calories, 13 grams of carbohydrate and 8 grams of fiber.

Nutrition at a Glance, per serving (one quesadilla):
Calories: 270
Total fat: 15g
Saturated fat: 6g
Cholesterol: 20mg
Sodium: 350mg
Total carbohydrate: 20g
Dietary fiber:10g
Protein: 15g

Low fat quesadilla:
Calories: 210
Total fat: 8g
Saturated fat: 1.5g
Cholesterol: 5mg
Sodium: 370mg
Total carbohydrate: 20g
Dietary fiber: 10g
Protein: 15g

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