Lunch

......................................................................................................................

VEGETABLE QUESADILLAS:

Serves 4

2 cups broccoli florets

1 ½ cups skim milk

¼ cup + 2 tbsp of all-purpose flour

½ cup thawed frozen corn kernels

¼ cup red bell pepper, seeded and chopped

¼ cup coarsely chopped green chilies

1/8 tsp cayenne pepper

¼ cup chopped cilantro

four 6" flour tortillas

1. In a large pot of boiling water, cook the broccoli 2 minutes, drain.

2. Preheat the oven to 425 F; spray baking sheet with nonstick cooking spray.

3. In a small nonstick saucepan over medium heat, whisk the milk and flour, cook, stirring frequently, 4-5 minutes. Stir in the corn, bell pepper, chilies, and cayenne; remove the heat and stir in the broccoli and cilantro.

4. Spoon the vegetable mixture over the bottom half of the tortillas, leaving a ½" border; fold the top half over the vegetables. Place the quesadillas on the baking sheet; bake until hot and bubbling, about 8 minutes. Serve.

184 kcal, 1 ½ carbohydrates, 1 protein, 1 vegetable