Ham and Egg Quesadilla

Ingredients

1 tsp (5 mL) vegetable oil
2/3 cup (150 mL) chopped ham
1/3 cup (75 mL) diced sweet red or green pepper
1 green onion, sliced
4 eggs
1 tbsp (15 mL) 2% milk
to taste salt and pepper
2 large whole wheat flour tortillas
1/2 cup (125 mL) shredded monterey jack or cheddar cheese
salsa, optional

Directions

Heat oil in 11 inch (28 cm) non stick skillet over medium high heat. Add ham, sweet pepper and onion; cook, stirring, 2 minutes. Whisk together eggs and milk in medium bowl; season with salt and pepper. Add to skillet; stir gently until soft curds form. Remove to plate; keep warm. Clean skillet and place a tortilla in the skillet over medium heat. Sprinkle half of the cheese over tortilla. Top with egg mixture. Sprinkle remaining cheese over egg mixture. Place other tortilla on top; press down. Cook until tortilla is lightly browned on bottom. Flip and cook other side. Transfer to large plate; cut in 8 wedges. Serve with salsa, if desired.

Makes: 2 servings

Preparation: 10 minutes

Cooking: 5 minutes

Nutrients per serving:

Calories: 390
Protein: 26 g
Carbohydrate: 22 g
Fat: 24 g