SERVES 4
Nutritionally dense and high in vitamin C, beta-carotene, and other carotenoids, bell peppers are good for your skin, immune system, and eyes. This recipe is from Roz Torrey, who, with three young children, is skilled at putting together a meal at lightning speed. For variety, add diced zucchini to the peppers, or substitute black beans, corn, and cilantro.
1 tablespoon olive oil
1 cup chopped yellow bell pepper
1 cup chopped red bell pepper
1 cup chopped green or orange bell pepper
½ cup chopped scallions
½ teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon red pepper flakes or cayenne, or to taste
8 large tortillas (corn or wheat)
1 cup grated cheddar cheese
Heat the oil in a large skillet over medium heat, add the peppers, and sauté until soft, about 10 minutes. Transfer into a bowl and combine with the scallions, cumin, salt, pepper, and red pepper flakes.
Heat a second large skillet over medium heat. Add 1 tortilla, and top with ¼ cup bell pepper mixture. Sprinkle with ¼ cup cheese, top with a second tortilla, and cook 2 minutes on each side, or until golden, pressing down with spatula. Repeat with the remaining tortillas, bell pepper mixture, and cheese.
Cut into thin wedges and serve.
“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.”
— Astrid Alauda
| Nutritional Profile | |
| Serving size: 1 quesadilla | |
|---|---|
| Calories: | 282 |
| Protein: | 11 g |
| Fiber: | 5 g |
| Fat: | 14 g |
| Saturated fat: | 7 g |
| Sodium: | 553 mg |
| Vitamin A: | 1,593 IU |
| Vitamin C: | 150 mg |
| Vitamin D: | 7 IU |
| Vitamin E: | 2 IU |
| Beta-carotene: | 726 µg |
| Lutein and zeaxanthin: | 276 µg |