Cooking With Kids

	Confetti Quesadillas with Cilantro Yogurt Dip

	Prep Time: 5 minutes Cook Time: 20 minutes Makes 6 servings Ingredients: 12 soft corn tortillas 1/2 cup (4 ounces) shredded part-skim Monterey Jack cheese 1/2 cup (4 ounces) shredded part-skim Colby cheese 1/2 cup black beans 1/2 cup coarsely chopped cilantro 1 red bell pepper, finely minced Preheat large skillet over low heat. Line up six tortillas. Divide cheese, corn, cilantro and peppers between the tortillas, then cover each with a second tortilla. Place a tortilla on the dry skillet or grill and warm until cheese is melted and tortilla is slightly golden, about three minutes. Flip and cook other side until golden, about one minute. Cut into wedges and serve. Repeat with remaining quesadillas. Serve each wedge with a dollop of cilantro yogurt “sour cream.” Makes six. Cilantro Yogurt Dip You can use yogurt straight out of the container. However, straining yogurt gives you a no-fat version of sour cream with a light tang that blends nicely with cilantro. Try it with chili and other spicy dishes as well. 2 cups plain nonfat yogurt 1/4 cup finely minced cilantro 1/2 teaspoon salt Green chili salsa Fresh garlic Line a large strainer with a coffee filter or paper towel and place over a mixing bowl. Pour in yogurt and let sit until some of the liquid has drained away and the yogurt is the consistency of sour cream, about one hour. Transfer to small mixing bowl; stir in salt and cilantro. Makes about 11/2 cups. Nutritional Facts Per Serving: Calories: 210 Fat: 6 g Saturated Fat: 3 g Cholesterol: 10 mg Sodium: 400 mg Calcium: 30% Daily Value Protein: 11 g Carbohydrates: 25 g There are only 200 calories per serving and very little saturated fat. Preparing food can be fun, interesting and educational. These colorful confetti quesadillas just sound fun, but they’re good for you too. It’s important to get three servings of dairy foods a day for important bone-building calcium and other minerals. By using cheese and yogurt, these quesadillas provide the equivalent of one of these servings. Add a salad or some raw vegetable sticks and some fresh fruit to help you reach your recommended 5 servings a day of fruits and vegetables. It’s a delicious, colorful and nutritious meal that’s also simple to put together.