ohMom
Kids Get Arthritis Too!
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- Oct 8, 2001
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2 cup small broccoli florets
1 1/2 cups fat-free milk
1/4 + 2 TBSP flour
1/2 cup thawed frozen corn
1/4 red bell pepper, seeded and chopped
1/4 c. coarsely chopped green chiles
1/8 tsp cayenne pepper
1/2 tsp salt
1/4 cup cilantro
4 6" flour tortillas (we used spinach tortillas)
In a large pot of boiling water, cook the broccoli 2 mins; drain (i did in the microwave)
Preheat over to 425; spray a baking sheet with nonstick cooking spray
In a small nonstick saucepan over med heat, whisk the milk and flour; cook, stirring frequently 4-5 mins. Stir in the corn, pepper, chiles, salt and cayenne; remove from the heat and stir in the broccoli and cilantro.
Spoon the veggie mixture over the bottom half of a tortilla, leaving a1/2" border; fold the top half over the veggies. Place the quesadillas on a baking sheet; bake until hot and bubbling, about 8 mins. serve at once.
4 servings per serving: 184 calories, 2 g fat, 4 g fiber, 9 g protein - 3 pts
Weight Watchers New Complete Cookbook
note - we didn't add the red pepper or chiles though i'm sure they'd be good
1 1/2 cups fat-free milk
1/4 + 2 TBSP flour
1/2 cup thawed frozen corn
1/4 red bell pepper, seeded and chopped
1/4 c. coarsely chopped green chiles
1/8 tsp cayenne pepper
1/2 tsp salt
1/4 cup cilantro
4 6" flour tortillas (we used spinach tortillas)
In a large pot of boiling water, cook the broccoli 2 mins; drain (i did in the microwave)
Preheat over to 425; spray a baking sheet with nonstick cooking spray
In a small nonstick saucepan over med heat, whisk the milk and flour; cook, stirring frequently 4-5 mins. Stir in the corn, pepper, chiles, salt and cayenne; remove from the heat and stir in the broccoli and cilantro.
Spoon the veggie mixture over the bottom half of a tortilla, leaving a1/2" border; fold the top half over the veggies. Place the quesadillas on a baking sheet; bake until hot and bubbling, about 8 mins. serve at once.
4 servings per serving: 184 calories, 2 g fat, 4 g fiber, 9 g protein - 3 pts
Weight Watchers New Complete Cookbook
note - we didn't add the red pepper or chiles though i'm sure they'd be good
