Food and Nutrition


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Cheesy Breakfast Quesadilla

This healthy recipe comes from Midwest Dairy Council.


2 large eggs, lightly beaten (or 1/2 c. egg substitute)

2 Tbsp. milk

Nonstick cooking spray

1 Tbsp. diced green pepper

1 Tbsp. diced onion

1/2 c. grated light jalapeno cheddar cheese

2 (6-inch) fat-free tortillas

2 Tbsp. grated light cheddar cheese

Salsa, sour cream (optional garnishes)


Lightly beat eggs with milk. In a skillet sprayed with nonstick cooking spray, cook eggs with green pepper and onion. Add cheese and heat until melted. Heat tortillas in a microwave oven for 30 seconds until warm. Layer a tortilla, egg mixture and tortilla. Sprinkle cheese on top. Slice into fourths and serve.

Makes two servings. Each serving has 270 calories, 10 grams (g) fat, 22 g protein, 22 g carbohydrate, 1.5 g fiber and 690 milligrams sodium.


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