Brussels sprouts and cheddar quesadillas are a delicious and unique twist on traditional meat and veggie restaurant-style quesadillas.
Brussels sprouts and cheddar quesadillas can offer several nutritional benefits:
- Brussels Sprouts: These cruciferous vegetables are rich in vitamins, minerals, and fiber. They are an excellent source of vitamin C, vitamin K, folate, and potassium. Brussels sprouts also contain antioxidants, such as kaempferol, which may have anti-inflammatory and cancer-fighting properties.
- Cheddar Cheese: While cheese is often high in saturated fat and calories, cheddar cheese does offer some nutritional benefits in moderation. It’s a good source of calcium, protein, and phosphorus, which are essential for bone health. Cheddar cheese also contains vitamins A and B12.
- Protein: Both cheddar cheese and the flour tortillas used in quesadillas provide protein. Protein is essential for building and repairing tissues in the body, as well as for maintaining muscle mass and supporting immune function.
- Fiber: The Brussels sprouts and the whole wheat or multigrain tortillas used in quesadillas contribute dietary fiber. Fiber is important for digestive health, promoting regular bowel movements, and reducing the risk of conditions like heart disease and diabetes.
- Healthy Fats: While cheese does contain saturated fat, it also provides some healthy fats, particularly if you use high-quality cheese. Additionally, if you use olive oil for cooking the Brussels sprouts or butter for cooking the quesadillas, you’re adding healthy fats that can benefit heart health.
- Vegetables in a Delicious Form: Many people struggle to eat enough vegetables, but incorporating Brussels sprouts into a tasty dish like quesadillas can make them more appealing and enjoyable, encouraging greater vegetable consumption.
Overall, while quesadillas are typically considered a comfort food, by using ingredients like Brussels sprouts and cheddar cheese, you can add nutritional value to the dish, making it a balanced and satisfying meal or snack option.
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Brussels Sprouts and Cheddar Quesadillas
Yield:
4 servings
Prep Time:
3 minutes
Cook Time:
12 minutes
Total Time:
15 minutes
Brussels sprouts and cheddar quesadillas are a delicious and unique twist on traditional meat and veggie restaurant-style quesadillas.
Ingredients
- 4 large flour tortillas
- 1 cup shredded cheddar cheese
- 1 cup Brussels sprouts, trimmed and thinly sliced
- 1/4 cup diced red onion
- 1 tablespoon olive oil or butter
- Salt and pepper to taste
- Optional toppings: sour cream, salsa, guacamole, hot sauce
Instructions
- Heat a skillet over medium heat and add olive oil or butter.
- Add the diced red onion and sliced Brussels sprouts to the skillet. Cook until the Brussels sprouts are tender and slightly caramelized, about 5-7 minutes. Season with salt and pepper to taste. Remove from heat and set aside.
- Place one tortilla on a flat surface. Sprinkle half of the shredded cheddar cheese evenly over the tortilla.
- Spread half of the cooked Brussels sprouts and red onion mixture over the cheese.
- Top with another tortilla.
- Repeat the process with the remaining tortillas, cheese and Brussels sprouts mixture.
- Heat a clean skillet or griddle over medium heat. Carefully transfer one assembled quesadilla to the skillet and cook until the bottom tortilla is golden brown and crispy, and the cheese is melted, about 2-3 minutes.
- Carefully flip the quesadilla with a spatula and cook until the other side is golden brown and crispy, and the cheese is melted, about 2-3 minutes more.
- Remove the quesadilla from the skillet and place it on a cutting board. Allow it to cool for a minute before slicing it into wedges.
- Repeat the cooking process with the remaining assembled quesadilla.
- Serve the Brussels sprouts and cheddar quesadillas warm with your favorite toppings such as sour cream, salsa, or guacamole.