Zucchini Corn Quesadilla
At Pennsylvania State University, in State College, Executive Chef Mark Kowalski created this zucchini corn quesadilla to satisfy demand for a quesadilla option that was not only healthy but also vegetarian. Kowalski says healthy items at Penn State must be 400 calories or less and contain 10 grams of fat or less.
To create this quesadilla, Kowalski says he didn’t really use any different cooking techniques, but he changed the ingredients from a traditional quesadilla.
“We substituted the protein with a variety of vegetables and black beans and used a low-fat cheddar cheese,” Kowalski says. “This is a very popular item with our students. It is great when you get a crossover vegetarian item that is also healthy.”
Ingredients
Corn and Black Beans:
Yield: 10, 2½ oz.-portions
2 qts. water
1 lb. frozen whole kernel corn
1 tbsp. salad oil
2 oz. green bell peppers, diced
2 oz. red bell peppers, diced
2 oz. Spanish onions, diced
1 pinch minced garlic
2 oz. black beans, drained
2 tsp. lime juice
¼ oz. light brown sugar
1 tbsp. Southwestern seasoning
Zucchini Corn Quesadilla:
1 oz. zucchini, small dice
1 oz. onions, sliced
2 oz. corn and black bean (recipe above)
1 each white tortilla
2 oz. low-fat cheddar cheese
1 tbsp. salsa
1 pinch cilantro
2 tbsp. sour cream
Steps
Corn and Black Beans:
1. Add corn in basket and blanch until hot. Drain well.
2. Heat oil on grill and add corn. Toss until light brown. Place in pan.
3. Sauté peppers and onions. Add garlic. Add corn back to grill.
4. Season with seasoning, add lime juice and toss. Add black beans and toss.
Zucchini Corn Quesadilla:
1. Grill onions and zucchini and add to corn mixture. Set aside. Shred cheese and chop cilantro.
2. Place tortilla on 350°F flat top grill. Top with 2 oz. cheese and 4 oz. vegetables.
3. Fold tortilla in half to form half moon. Tortilla should be slightly crisp and lightly browned.
4. Cut in half and shingle in hotel pan for service. Serve topped with 1 oz. salsa 1 oz. sour cream and sprinkle of cilantro.