Vegetable and Nondairy Cheese Quesadilla

These Mexican-style grilled “sandwiches” are a great dairy-free dinner alternative (or cut into wedges and served as a snack) to a classic nondairy grilled cheese.

Preparation time: 5 minutes

Cooking time: About 25 minutes

Yield: 2 servings

2 cups of any mixture of grated carrots and chopped broccoli, onions, bell peppers, mushrooms, and asparagus

4 medium, whole-wheat flour tortillas

2 tablespoons nondairy, trans-fat-free margarine

1 cup grated nondairy cheddar-style cheese

Avocado slices, black olives, and nondairy sour cream as garnish

1/2 cup diced, cooked chicken, salmon, or soy-based chicken

1. Place vegetables in a covered, microwave-safe dish with a few tablespoons of water. Steam the vegetables for 4 or 5 minutes, or until tender. Drain and set aside. Heat a medium-sized cast-iron skillet (or other heavy skillet) over medium heat.

   
   



2. Spread one side each of two tortillas with margarine. Place one tortilla, margarine side down, in the skillet. Layer 1/2 cup of the nondairy cheese and 1 cup of the steamed vegetables on the tortilla. Place the second tortilla, margarine side up, on top.

   
   



3. Cook over medium heat until margarine melts and the tortilla browns, about 4 or 5 minutes (lift edges after 3 minutes to check for doneness). When the first side of the quesadilla is browned, use a spatula to flip the quesadilla over. Continue cooking until the second side of the quesadilla is browned and the cheese is melted, about 3 minutes. Using a pizza cutter, slice the quesadilla into quarters, and then lift it from the skillet with a spatula and set aside.

   
   



4. Garnish the finished quesadillas with avocado slices, black olives, and a dollop of nondairy sour cream (if desired).

   
   

Mix it up by adding a handful of diced, cooked salmon or chicken or soy-based chicken chunks to each quesadilla.

Per serving: Calories 493 (192 from Fat); Fat 21g (Saturated 5g); Cholesterol 0mg; Sodium 1,102mg; Carbohydrate 56g (Dietary Fiber 10g); Protein 26g.

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Source:http://www.dummies.com/how-to/content/vegetable-and-nondairy-cheese-quesadilla.html