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Applebee's Veggie Quesadilla

212.585 calories/12.18 grams protein per serving. 1 serving = 1/2 quesadilla.

1/2 tbls Canola Oil 60 cal 0 protein
1/2 cup Sliced Mushrooms 7.5 cal 1.1 protein
1/3 cup Shredded Carrots 15 cal 0.33 protein
1/3 cup Chopped Broccoli 6.67 cal 0.73 protein
2 tbls Diced Onions 8 cal 0.2 protein
1 tbls Diced Red Bell Peppers 2 cal 0.1 protein
1 tsp Soy Sauce 2 cal 0 protein
1 dash Cayenne Pepper 0 cal 0 protein
1 dash Black Pepper 0 cal 0 protein
1 dash Salt 0 cal 0 protein
2 Wheat Flour Tortillas 240 cal 4 protein
1/4 cup Shredded Fat-Free Cheddar Cheese 42 cal 8.95 protein
1/4 cup Shredded Fat-Free Mozzarella Cheese 42 cal 8.95 protein
Nonstick Cooking Spray 0 cal 0 protein

1) In a frying pan that has a bigger diameter than the tortillas, saute the vegetables in the oil over medium/high heat for 5 to 7 minutes. Season with soy sauce, peppers, and salt.
2) Pour the vegetables into a bowl, and place the frying pan back on the heat to medium/low.
3) Place one of the tortillas in the pan, and sprinkle half of the cheeses on the tortilla. Spread the vegetables over the cheese, then sprinkle the rest of the cheeses over the vegetables. Put the second tortilla on top and cook for 1 to 2 minutes, or until heated through and the cheese is melted. Flip quesadilla over and cook 1-2 min more.
4) Slide the quesadilla onto cutting board and slice it like a pizza into 6 equal pieces. 3 pieces per serving.

Optional: Serve hot with fat-free sour cream, salsa, and shredded lettuce on the side (add extra calories & protein as needed)