Fridge Friend Recipes
Vegetable Quesadillas with Brown Sauce Dip recipe
Crispy quesadillas filled with sweetcorn, green pepper and melted cheese, with brown sauce as a punchy dip. They are ideal for a quick lunch or relaxed supper.
20 min · Easy · Mexican-inspired Jump to method
Ingredients
- 4 tortilla wraps
- 1 medium, finely sliced green pepper
- 100 g sweetcorn
- 100 g, grated cheddar cheese
- 2 tbsp, to serve brown sauce
- 1 small, finely sliced onion
- 1 tsp oil
- to taste salt
- to taste black pepper
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 417 kcal |
| Protein | 13 g |
| Carbohydrates | 43 g |
| Fat | 19 g |
| Saturated fat | 10 g |
| Fibre | 5.5 g |
| Sugar | 7.5 g |
| Sodium | 680 mg |
Why this works
A moderate-energy meal with some vegetable content, but fairly high in saturated fat and sodium due to the cheese, wraps, brown sauce and added salt.
Vegetables add micronutrients. Green pepper and onion provide vitamin C, folate and small amounts of potassium, supporting immune function and overall diet quality.
Cheddar boosts calcium and protein. The cheese contributes calcium and protein, but also raises saturated fat, so portion size matters.
Sodium may be high. Brown sauce and added salt can push sodium up, which may be a concern for blood pressure if eaten frequently.
Method
- Slice the green pepper finely and lightly fry it with the sweetcorn in a small pan for 3-4 minutes.
Keep the pan over a medium heat so the vegetables soften without catching, and stop once the pepper looks slightly glossy with a little bite left rather than limp.
- Lay out the tortilla wraps and scatter over the vegetables and cheese if using.
Leave a small border clear at the edge so the filling does not spill out when you fold, and spread the vegetables in an even layer so the cheese melts uniformly.
- Fold each wrap in half to form a half-moon shape.
Press down gently after folding so the filling settles inside the wrap and the edges meet neatly, which helps the quesadilla hold together in the pan.
- Cook in a dry frying pan for 2-3 minutes on each side until golden and crisp.
Use medium heat rather than high, and turn them when the underside is evenly golden with a few deeper brown spots; if the pan smokes, it is too hot and the tortilla will colour before the cheese melts.
- Cut into wedges and serve with brown sauce for dipping.
Let them sit for a minute before cutting so the cheese firms up slightly, then use a sharp knife or pizza cutter to avoid dragging the filling out.
Other Brown Recipes
Green Pepper and Sweetcorn Frittata with Brown Sauce Glaze
25 min · A fluffy, savoury frittata packed with sweetcorn and tender green pepper, finished with a glossy brown sauce drizzle. It makes a quick, satisfying meal for any time of day.
Sweetcorn and Green Pepper Chowder with Brown Butter Crumbs
35 min · A creamy, warming chowder with sweetcorn sweetness and soft green pepper in every spoonful. The optional brown butter crumbs add a lovely toasty finish.
Smoky Chorizo and Cheese Stuffed Aubergine with Brown Sauce Finish
45 min · Charred aubergine halves are filled with a savoury chorizo mixture, topped with melted cheese and finished with a glossy brown sauce glaze. It’s a hearty, boldly flavoured bake with a smoky, comforting edge.
Spanish-Style Chorizo, Aubergine and Potato Traybake
60 min · A smoky, savoury traybake with chorizo, roasted potatoes and aubergine, finished with sweet onion, garlic and a hint of orange. Melting cheese on top brings everything together into a hearty, satisfying supper.
Sticky Brown Sauce Chicken with Green Pepper and Sweetcorn Rice
30 min · A fast, savoury chicken stir-fry with crisp green pepper and sweetcorn in a glossy brown sauce coating. Served over rice, it is comforting and full of flavour.
Sweetcorn and Green Pepper Savoury Pancakes
25 min · Light savoury pancakes filled with sweetcorn and green pepper, served with a drizzle of brown sauce. They are quick to make and excellent for a simple lunch.
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