Broccoli Quinoa Quesadillas + A Cast Iron Cookware Primer

Broccoli Quinoa Quesadillas + A Cast Iron Cookware Primer takes approximately 30 minutes from beginning to end. This hor d'oeuvre has 284 calories, 12g of protein, and 15g of fat per serving. For 63 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. This recipe serves 4. 2824 people have tried and liked this recipe. It is brought to you by Oh My Veggies. It is a good option if you're following a lacto ovo vegetarian diet. This recipe is typical of Mexican cuisine. A mixture of broccoli, salt, sharp cheddar cheese, and a handful of other ingredients are all it takes to make this recipe so delicious. With a spoonacular score of 51%, this dish is solid. If you like this recipe, you might also like recipes such as Cast-Iron Mushrooms, Cast-Iron Burgers, and Cast Iron Chicken.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 15 minutes

 

Ingredients:

1/2 c. frozen chopped broccoli, thawed

1/4 c. quinoa, cooked in vegetable broth according to package directions

2 tsp. olive oil

salt + pepper to taste

1 c. shredded sharp cheddar cheese

4 medium whole wheat tortillas

Equipment:

bowl

frying pan

Cooking instruction summary:

Combine quinoa, broccoli, and cheese in a medium bowl. Season with salt and pepper to taste. Divide mixture evenly onto one half of each tortilla; fold top of tortilla onto filling.Heat one teaspoon of oil in a medium cast iron skillet over medium heat; swirl to coat. Place 2 quesadillas in skillet and cook until browned, about 3 minutes on each side. Add another teaspoon of oil to skillet and repeat with remaining quesadillas. Cut into wedges and serve.

 

Step by step:


1. Combine quinoa, broccoli, and cheese in a medium bowl. Season with salt and pepper to taste. Divide mixture evenly onto one half of each tortilla; fold top of tortilla onto filling.

2. Heat one teaspoon of oil in a medium cast iron skillet over medium heat; swirl to coat.

3. Place 2 quesadillas in skillet and cook until browned, about 3 minutes on each side.

4. Add another teaspoon of oil to skillet and repeat with remaining quesadillas.

5. Cut into wedges and serve.


Nutrition Information:

Quickview
284k Calories
11g Protein
14g Total Fat
26g Carbs
4% Health Score
Limit These
Calories
284k
14%

Fat
14g
23%

  Saturated Fat
7g
46%

Carbohydrates
26g
9%

  Sugar
2g
3%

Cholesterol
29mg
10%

Sodium
659mg
29%

Get Enough Of These
Protein
11g
24%

Calcium
292mg
29%

Phosphorus
169mg
17%

Fiber
3g
15%

Vitamin K
13µg
13%

Vitamin C
10mg
12%

Iron
1mg
9%

Vitamin B2
0.13mg
8%

Vitamin A
354IU
7%

Zinc
1mg
7%

Selenium
4µg
6%

Manganese
0.1mg
5%

Magnesium
17mg
4%

Folate
17µg
4%

Vitamin B12
0.23µg
4%

Vitamin E
0.57mg
4%

Vitamin B6
0.06mg
3%

Potassium
83mg
2%

Vitamin B1
0.03mg
2%

Copper
0.04mg
2%

Vitamin B5
0.18mg
2%

Vitamin D
0.17µg
1%

covered percent of daily need
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Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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