As family nutrition experts, we're often asked to give cooking demonstrations and lectures to groups of moms. From preschool playgroups to parent teacher organizations, we welcome the opportunity to meet fellow moms (and dads) and to dish about our favorite topic: preparing healthy, nutrient-packed meals for kids. The recipe we find ourselves making most often is this one for apple sausage quesadillas. Our electric burner, nonstick skillet, and glass bowls are always ready for action. This recipe comes together quickly, and it demonstrates how easy it is to get nutritious meals on the table that everyone can — and will — eat.

Yield: 5 Servings

Ingredients

  • 2 tablespoons canola oil, divided
  • 1 medium red bell pepper, cut into ¼-inch dice (about 1½ cups)
  • 2 fully cooked apple chicken sausages, casings removed and meat coarsely chopped
  • 1 cup shredded reduced-fat Cheddar cheese (4 ounces)
  • ½ cup fresh or frozen corn kernels, thawed
  • 2 tablespoons barbecue sauce
  • Five 8-inch flour tortillas, preferably whole wheat

Directions

  1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until softened, about 7 minutes.  Stir in the sausage, reduce the heat to medium, and cook until heated through, 2 to 3 minutes.
  2. In a bowl, stir together the cooked bell pepper and sausage, cheese, corn kernels, and barbecue sauce. Spread the mixture evenly over half of each tortilla. Fold over, press down gently, and set aside.
  3. Heat 1 teaspoon of the oil in the skillet over medium-high heat (you may want to wipe out the skillet first). Add 2 of the quesadillas and cook, pressing down occasionally with a spatula, until the bottoms are crisp and golden, about 3 minutes. Flip them, and cook until the other sides are golden, about 2 minutes.
  4. Repeat with the remaining oil and quesadillas. Cut into halves or quarters and serve.

Nutrition Information per Serving:  320 calories, 15g fat (3.5g saturated, 0.5g omega-3), 710mg sodium, 30g carbohydrate, 3g fiber, 17g protein, 35% vitamin A, 100% vitamin C, 20% calcium

Recipe submitted by: Liz W eiss, MS, RD and Janice Newell Bissex, MS, RD

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, 

Recipe By: Meal Makeover Moms