Quesadillas For One Or Two

1. Brush pan with oil and heat.

2. Place tortilla in pan and heat on one side.

3. Turn tortilla over and sprinkle with cheese, tomato and chile pepper.

4. Cook until cheese melts.

5. Remove tortilla to plate.

6. top with guacamole or salsa if desired.

7. Any one or more of the variations ingredients can be added.

8. Fold in half, cut into quarters and serve hot.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	28.2034 g
Protein	6.5151 g
Carbohydrates	17.6887 g
Energy	331.1338 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3302 g
Water	271.3832 g
Aspartic acid	0.6291 g
Calcium, Ca	132.712 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0061 g
Lutein + zeaxanthin	665.1267 g
Fiber, total dietary	3.1247 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0138 g
Fatty acids, total saturated 22:0	0.0088 g
Carotene, beta	1183.699 g
Niacin	3.0702 mg
Vitamin A, RAE	301.005 g
Fatty acids, total trans-polyenoic	0.0997 g
Arginine	0.2423 g
Riboflavin	0.3199 mg
Fatty acids, total trans-polyenoic 22:4	0.0008 g
Tocopherol, beta	0.031 mg
Fatty acids, total polyunsaturated 15:0	0.1315 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0558 g
Fatty acids, total saturated 20:1	0.0222 g
Glutamic acid	1.0722 g
Sodium, Na	650.7535 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5115 g
Total lipid (fat)	28.2034 g
Manganese, Mn	0.3644 mg
Fructose	2.894 g
Proline	0.3589 g
Fatty acids, total saturated 16:0	7.3674 g
Fatty acids, total saturated 8:0	0.2535 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3434 g
Sucrose	0.2451 g
Choline, total	36.9211 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0621 g
Fatty acids, total polyunsaturated 18:1 t	0.5106 g
Sugars, total	10.0023 g
Serine	0.2942 g
Fatty acids, total saturated 10:0	0.6113 g
Fatty acids, total saturated 18:0	2.9625 g
Fatty acids, total saturated 20:4 undifferentiated	0.0192 g
Vitamin B-6	0.3792 mg
Selenium, Se	4.169 g
Ash	3.2561 g
Menaquinone-4	4.6 g
Tocotrienol, delta	0.0173 mg
Fatty acids, total saturated 18:1 undifferentiated	6.4237 g
Pantothenic acid	0.7966 mg
Phenylalanine	0.2564 g
Copper, Cu	0.2442 mg
Betaine	0.5097 mg
Thiamin	0.2717 mg
Retinol	198.2387 g
Methionine	0.0929 g
Iron, Fe	1.4649 mg
Carbohydrate, by difference	17.6887 g
Phosphorus, P	137.8782 mg
Folate, total	56.6067 g
Tocopherol, gamma	0.4109 mg
Fatty acids, total saturated 4:0	0.4367 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0046 g
Lycopene	6532.5233 g
Alanine	0.2143 g
Cholesterol	78.0013 mg
Valine	0.2917 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0146 g
Fatty acids, total saturated 18:2 undifferentiated	0.984 g
Glycine	0.1625 g
Carotene, alpha	58.7883 g
Glucose (dextrose)	2.3419 g
Fatty acids, total saturated 14:0	2.5287 g
Zinc, Zn	0.8267 mg
Isoleucine	0.2461 g
Fatty acids, total saturated 12:0	0.7007 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.1211 g
Fatty acids, total polyunsaturated	1.3742 g
Fatty acids, total saturated 14:1	0.1031 g
Fatty acids, total polyunsaturated 17:1	0.0054 g
Leucine	0.4411 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0997 g
Tocotrienol, alpha	0.0203 mg
Vitamin A, IU	2701.8336 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0084 g
Folate, DFE	56.6067 g
Tryptophan	0.0657 g
Vitamin C, total ascorbic acid	120.259 mg
Phytosterols	3.4767 mg
Fatty acids, total polyunsaturated 16:1 c	0.2258 g
Fatty acids, total polyunsaturated 18:1 c	2.6582 g
Fatty acids, total saturated 20:0	0.0211 g
Tocotrienol, beta	0.3813 mg
Fatty acids, total saturated 6:0	0.4001 g
Lactose	2.6143 g
Tyrosine	0.2073 g
Vitamin B-12	0.1623 g
Vitamin K (phylloquinone)	43.007 g
Fatty acids, total saturated	15.7888 g
Histidine	0.1482 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0046 g
Fatty acids, total monounsaturated	7.2567 g
Threonine	0.2328 g
Folate, food	56.6067 g
Fatty acids, total polyunsaturated 17:0	0.083 g
Fatty acids, total polyunsaturated 24:0	0.005 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0008 g
Cryptoxanthin, beta	19.5167 g
Vitamin E (alpha-tocopherol)	2.3233 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0008 g
Fatty acids, total trans	0.6103 g
Fatty acids, total trans-monoenoic	0.5106 g
Magnesium, Mg	48.005 mg
Lysine	0.3703 g
Potassium, K	694.2591 mg
Fatty acids, total polyunsaturated 24:1 c	0.0008 g
Cystine	0.0634 g
Fluoride, F	1.1423 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Oil	1 tablespoon	112.128	0	12.7334
Cream	0.33 cup	151.8	3.5497	14.835
Chicken	0	0	0	0
Cheddar cheese	1 cup	0	0	0
Tomato	0.33 cup	8.94	1.932	0.0993
Crabmeat	0	0	0	0
Ham	0	0	0	0
Green Chili	0.25 cup	15	3.5475	0.075
Green Onion	0.25 cup	4.7925	1.0188	0.0834
Flour Tortilla	2	0	0	0
green bell pepper	0.25 cup	0	0	0
shrimp	0	0	0	0
bean	0.25 cup	13.34	1.886	0.23
black olive	0.25 cup	0	0	0
beef	0	0	0	0
salsa	0.33 cup	25.1333	5.7547	0.1473
turkey	0	0	0	0