Your Recipe

Quesadillas

Zutat  Menge  Kalorien 
Cheddarkäse 264g 1061kcal
Tortillas, fertig zum Backen oder Braten, Vollkorn 328g 1017kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 8 flour tortillas (8-inch size)
• 2 cups shredded cheese (cheddar, Monterey Jack, or a mix)
• Optional fillings: Cooked chicken, shredded beef, sautéed vegetables (bell peppers, onions), refried beans, cooked shrimp, chorizo
• Cooking oil or butter, for cooking
Instructions:
• Lay out 4 tortillas on a clean surface. Sprinkle each tortilla with about 1/2 cup of shredded cheese.
• Add your choice of fillings evenly over the cheese on each tortilla.
• Sprinkle another layer of cheese over the fillings.
• Place another tortilla on top of each filled tortilla to create a sandwich.
• Heat a skillet or griddle over medium heat. Add a small amount of oil or butter.
• Carefully transfer a quesadilla to the skillet. Cook for about 2-3 minutes on each side, or until golden brown and the cheese is melted.
• Repeat with remaining quesadillas.
• Remove from heat and let cool slightly. Slice each quesadilla into wedges and serve warm with salsa, guacamole, sour cream, or your favorite toppings.

Nährwertangaben 
Portionsgröße  37 g | ml
Menge pro Portion  130
543
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.5g 10%
Gesättigte Fettsäuren  4.1g 21%
Natrium 234mg 10%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  2g 7%
Zucker  0.6g
Protein  5.8g 12%
Vitamin D 0.1mcg 0%
Kalzium 167mg 13%
Eisen  0.6mg 3%
Kalium 66mg 1%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 55.605 mcg 6%
Thiamin [B1] 0.174 mg 14%
Riboflavin [B2] 0.13 mg 10%
Niacin [B3] 1.006 mg 6%
Pantothensäure [B5] 0.068 mg 1%
Vitamin B6 0.075 mg 4%
Cobalamin [B12] 0.182 mcg 0%
Folat [B9] 32.745 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0.099 mcg 0%
Vitamin E 0.302 mg 2%
Vitamin K 2.738 mcg 2%
Betain 0.116 mg 0%
Cholin 6.823 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10 g 4%
Sugars 0.6 g 1%
Ballaststoffe  2 g 7%
Carbohydrate 0.6 g 0%
Netto-Kohlenhydrate 9.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.206 g 0%
Arginin 0.189 g 0%
Asparaginsäure 0.414 g 0%
Cystein 0.059 g 0%
Glutaminsäure 1.37 g 0%
Glycin 0.178 g 0%
Histidin 0.143 g 0%
Isoleucin 0.271 g 0%
Leucin 0.457 g 0%
Lysin 0.245 g 0%
Methionin 0.124 g 0%
Phenylalanin 0.277 g 0%
Prolin 0.68 g 0%
Serin 0.223 g 0%
Threonin 0.236 g 0%
Tryptophan 0.117 g 0%
Tyrosin 0.227 g 0%
Valin 0.323 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 167.17 mg 13%
Kupfer 0.06 mg 7%
Fluorid 0 mcg 0%
Eisen  0.56 mg 3%
Magnesium 21.88 mg 5%
Mangan 0 mg 0%
Phosphor 146.01 mg 12%
Kalium 66.25 mg 1%
Selen 12.29 mcg 22%
Natrium 234.23 mg 10%
Zink 0.99 mg 9%
andere
Nährstoff Menge  DV
Wasser 12.263 g 0%
Asche 1.523 g 0%