Quesadillas are popular with children and are a speedy answer for lunch or snack time. It’s also a kid-friendly way to introduce broccoli into their diet.
In this whole wheat quesadilla, corn and broccoli are added to make it more nutritious. Broccoli is known as a superfood because it’s high in vitamins A, C, K, and B complex as well as fiber.
This is also a great way to introduce a new food like broccoli into your child’s diet. It’s recommended that when introducing a new food, you add it with other foods you know they like. Introducing too many new foods at once might cause your child to reject them all. You can also try swapping out broccoli for another soft vegetable that you know your child likes, such as zucchini, squash, spinach, mushrooms, and more.
Whole Wheat Quesadilla With Corn and Broccoli
Ingredients:
2 heads broccoli, thick stems removed
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
4 (10-inch) whole wheat flour tortillas
1½ cups shredded cheddar or Monterey Jack cheese or a mixture
1 cup fresh or thawed frozen corn kernels
Preparation:
Preheat the oven to 425°F.
Cut the broccoli into 1-inch pieces. You should have about 1½ cups. Put the broccoli pieces on a baking sheet, and sprinkle evenly with the oil and salt. Turn several times to coat well, and then spread the pieces in a single layer.
Roast the broccoli until slightly golden and tender, about 10 minutes.
Let the broccoli cool until it can be handled, and then coarsely chop.
Heat a dry frying pan over medium-high heat. When it’s hot, add a tortilla, and warm it up, letting it brown lightly. Top evenly with ¾ cup of the cheese, half of the chopped broccoli, and ½ cup of the corn. Lay a second tortilla on top, let the cheese melt briefly, and then press down on the tortilla with the back of a spatula so the cheese sticks the tortillas together.
Using a wide spatula, turn the quesadilla over, and cook until the bottom tortilla is lightly browned and the cheese has melted, 2 to 3 minutes. Transfer to a plate, and then repeat with the remaining ingredients to make a second quesadilla.
Cut each quesadilla in half to serve.
For more healthy, child-friendly recipes, you can download our free cookbook.
