quesadillas with sweet potato

Sweet Potato Quesadillas

by Jessica Cox, RD

Servings: 4 (1 Quesadilla Per Serving)

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 tsp 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 10-12 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 1-2 minutes on each side or until browned. Remove quesadilla from heat and keep warm.
5. Repeat Step 4 with additional 3 tortillas. Serve with tomato salsa and sour cream if desired. 

Vegetable tips

++  Spring is here and fresh vegetables/fruits are more plentiful.  We all know the advice "Eat your vegetables! They're good for you."  Here are some tips (from the USDA) on making fruits and vegetables good for your taste buds: 

1.  Fire up the grill. Skewer mushrooms, carrots, peppers, peaches, and other favorites.
2. Add flavor and color to casseroles.
3. Go Italian.  Add peppers, spinach, red beans, onions, etc., to tomato sauce.
4. Create a colorful salad.  Add spinach, orange segments, berries, shredded carrots, sliced peppers, cauliflower florets. . . .
5. When eating out, head back to the salad bar for fruit instead of tempting yourself at the dessert cart.
6. Stir fry.  This is a cooking method, not a recipe.  Try it for a change of pace in cooking a mixture of vegetables. 
7. Add pizzazz to a sandwich or an omelet.  
8. Make a smoothie.  Frozen fruit works well, but experiment with other produce that you like.

and a tip from me:  Check out your local farmer's market.  You know the foods sold there are fresh, and you get a chance to visit with the grower.  You might save money, too.