Quesadillas are a warm, tasty way to use up leftover cooked vegetables and small amounts of cooked meat. For a complete meal, serve with a piece of fresh fruit and a glass of milk.

Serves: 1

Preparation and cooking time: 25 minutes.

Per serving: Calories: 252, Protein: 12 g, Fat: 7 g, Carbohydrate: 33 g, Fibre: 3.4 g, Sodium: 308 mg, Calcium: 236 mg.


  • 1 whole wheat soft tortilla (7 inch or 18 cm)
  • ¼ cup (60 mL) shredded low-fat mozzarella cheese
  • ¾ cup (175 mL) cooked vegetables (use leftovers if you have them)
  • Cooked meat (optional)
  • Sliced olives or sun dried tomatoes (optional)


  1. Chop vegetables and grate cheese before you start to cook.
  2. Heat a non-stick frying pan over medium heat.
  3. Place tortilla on heated pan.
  4. Quickly place cut up vegetables on top of tortilla and cover with grated cheese.
  5. Lift up half the tortilla and fold over the other half, enclosing the vegetables and cheese, and lightly press on top to hold together.
  6. Cook until the tortilla is lightly browned and crispy.
  7. Flip over and cook the other side.
  8. Cut in half and serve with a small amount of salsa.

Thanks to Georgina Lawlor of Penticton, B.C.

Suggested Vegetables:

Asparagus, broccoli, yams, red peppers, carrots, mushrooms and/or onions.