PRINT CLOSE

Add to My Recipe Box

Sweet Potato Quesadillas

by Jessica Cox, RD

Servings: 4 (1 Quesadilla Per Serving)
Nutrition Facts
Serving Size 1 Quesadilla
    
Amount per serving
Calories 333
% Daily Value*
Total Fat 11g15%
 Saturated Fat 6g30%
 Trans Fat 0g 
Cholesterol 25mg8%
Sodium 424mg20%
Total Carbohydrate 47g15%
 Dietary Fiber 6g25%
 Sugars 8g 
Protein 14g 
 
Vitamin A135%
Vitamin C220%
Calcium25%
Iron15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients

2 small sweet potatoes
2 medium red, yellow or orange bell peppers, cut into ½-inch strips
1 medium yellow onion, cut into ½-inch strips
½ tablespoon olive oil
Salt and pepper to taste
1 teaspoon minced garlic
Cooking spray
4 (8-inch) whole-wheat tortillas
1 cup shredded pepper jack or cheddar cheese

Directions

  1. Heat oven to 400°F.
  2. Wash potatoes well. Wrap in aluminum foil and bake approximately 45 minutes or until easily pierced with a fork. Remove from oven. Unwrap potatoes; removed flesh from the skins and mash the flesh. Keep warm. (You can also microwave the potatoes to reduce cooking time. Wash the potatoes, pierce with a fork five to six times and microwave on high for 5 to 7 minutes depending on the size of the potato).
  3. Heat oil in a large nonstick skillet over medium-high heat. Add peppers, onion, salt and pepper, and cook 10 to 12 minutes or until tender. Add garlic and sauté 2 more minutes. Remove from heat and keep warm.
  4. Coat a medium nonstick skillet with cooking spray and heat over medium-high heat. Add 1 tortilla to skillet and sprinkle with ¼ cup cheese. Heat until cheese begins to melt. Spread approximately ¼ of mashed potatoes over ½ of tortilla; top with ¼ of pepper and onion mixture (use slotted spoon for pepper and onion mixture to drain off excess moisture). Fold over tortilla and cook approximately 1 to 2 minutes on each side or until browned. Remove quesadilla from heat and keep warm.
  5. Repeat step four with additional 3 tortillas. Serve with tomato salsa and sour cream if desired.
Rate this article:  Average 4.5 out of 5

About the author:

Jessica C Cox RD

Jessica Cox, RD

is a registered dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She is the culinary nutritionist at eMeals, a meal planning service that helps families across America enjoy healthy meals together. She regularly contributes original recipes and food and nutrition content to various publications.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


Follow us online

My Recipe Box My Recipe Box

Keep all your favorite Kids Eat Right recipes in one place.