Quick toastie quesadillas
Quesadillas are quick to make and you can load them up with vegetables. This tasty snack can be made in a toastie maker, frypan or oven.
SERVES4
TIME TO MAKE5 - 15 mins
MEAL TYPELunch
TIME TO MAKE5 - 15 mins
MEAL TYPELunch
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Method
- Lay one wrap on a clean chopping board.
- Sprinkle over half the cheese. Add vegetables, black beans and then the remaining cheese.
- Place the second wrap on top of the cheese layer.
- Carefully transfer each wrap to a hot sandwich press (it may be easiest to slide this off a chopping board or plate).
- Toast until golden brown and the cheese has melted.
- Chop into 4 wedges (or 6 wedges for smaller children).
- Serve hot by themselves or with a dip (e.g. guacamole or natural yoghurt).
Vegetable suggestions
- chopped spinach
- grated carrot
- grated courgette
- diced capsicum
- diced tomato
- sliced diced mushrooms
- corn kernels.
Combination ideas
- Spinach, mushroom and cheese served with tomato salsa.
- Canned tuna, corn, red capsicum and paprika (replace the black beans with canned tuna in spring water). Serve with guacamole.
- Serve with avocado salsa when avocado is in season and affordable.
Note
Children can choke on food at any age but the risk is higher in children under 5 years. Refer to the Ministry of Health Guidelines to find out more.
- 4wholemeal wraps
- 1 cupEdam cheese, grated
- 2 cupsvegetables
- 200 gblack beans, drained, rinsed
Per 100g
- Energy664.9kJ
- Protein7.5g
- Total Fat5.4g
- Saturated Fat2.3g
- Total Carbohydrate17.8g
- Sugars3g
- Dietary Fibre4.9g
- Sodium327.6mg
Method
- Lay one wrap on a clean chopping board.
- Sprinkle over half the cheese. Add vegetables, black beans and then the remaining cheese.
- Place the second wrap on top of the cheese layer.
- Carefully transfer each wrap to a hot sandwich press (it may be easiest to slide this off a chopping board or plate).
- Toast until golden brown and the cheese has melted.
- Chop into 4 wedges (or 6 wedges for smaller children).
- Serve hot by themselves or with a dip (e.g. guacamole or natural yoghurt).
Vegetable suggestions
- chopped spinach
- grated carrot
- grated courgette
- diced capsicum
- diced tomato
- sliced diced mushrooms
- corn kernels.
Combination ideas
- Spinach, mushroom and cheese served with tomato salsa.
- Canned tuna, corn, red capsicum and paprika (replace the black beans with canned tuna in spring water). Serve with guacamole.
- Serve with avocado salsa when avocado is in season and affordable.
Note
Children can choke on food at any age but the risk is higher in children under 5 years. Refer to the Ministry of Health Guidelines to find out more.
Ingredients
- 4wholemeal wraps
- 1 cupEdam cheese, grated
- 2 cupsvegetables
- 200 gblack beans, drained, rinsed
Ingredients
- 4wholemeal wraps
- 1 cupEdam cheese, grated
- 2 cupsvegetables
- 200 gblack beans, drained, rinsed
Nutrition Facts
Per 100g
- Energy664.9kJ
- Protein7.5g
- Total Fat5.4g
- Saturated Fat2.3g
- Total Carbohydrate17.8g
- Sugars3g
- Dietary Fibre4.9g
- Sodium327.6mg
Method
- Lay one wrap on a clean chopping board.
- Sprinkle over half the cheese. Add vegetables, black beans and then the remaining cheese.
- Place the second wrap on top of the cheese layer.
- Carefully transfer each wrap to a hot sandwich press (it may be easiest to slide this off a chopping board or plate).
- Toast until golden brown and the cheese has melted.
- Chop into 4 wedges (or 6 wedges for smaller children).
- Serve hot by themselves or with a dip (e.g. guacamole or natural yoghurt).
Vegetable suggestions
- chopped spinach
- grated carrot
- grated courgette
- diced capsicum
- diced tomato
- sliced diced mushrooms
- corn kernels.
Combination ideas
- Spinach, mushroom and cheese served with tomato salsa.
- Canned tuna, corn, red capsicum and paprika (replace the black beans with canned tuna in spring water). Serve with guacamole.
- Serve with avocado salsa when avocado is in season and affordable.
Note
Children can choke on food at any age but the risk is higher in children under 5 years. Refer to the Ministry of Health Guidelines to find out more.
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