Quick Apple Sausage Quesadillas

Author: Shannon Miller

*Listen to my interview with Meal Makeover Moms on Shannon Miller Lifestyle Radio, presented by St. Vincent’s HealthCare, from 9-10am EST on Sunday April 3rd!*

Quick Apple Sausage Quesadillas

Serves 5

As family nutrition experts, we’re often asked to give cooking demonstrations and lectures to groups of moms. From preschool playgroups to parent teacher organizations, we welcome the opportunity to meet fellow moms (and dads) and to dish about our favorite topic: preparing healthy, nutrient-packed meals for kids. The recipe we find ourselves making most often is this one for apple sausage quesadillas. Our electric burner, nonstick skillet, and glass bowls are always ready for action. This recipe comes together quickly, and it demonstrates how easy it is to get nutritious meals on the table that everyone can – and will – eat .


2 tablespoons canola oil, divided
1 medium red bell pepper, cut into ¼-inch dice (about 1 ½ cups)
2 fully cooked apple chicken sausages, casings removed and meat coarsely chopped
1 cup shredded reduced-fat Cheddar cheese (4 ounces)
1/2 cup fresh or frozen corn kernels, thawed
2 tablespoons barbecue sauce
Five 8-inch flour tortillas, preferably whole wheat


1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until softened, about 7 minutes.  Stir in the sausage, reduce the heat to medium, and cook until heated through, 2 to 3 minutes.

2. In a bowl, stir together the cooked bell pepper and sausage, cheese, corn kernels, and barbecue sauce. Spread the mixture evenly over half of each tortilla. Fold over, press down gently, and set aside.

3. Heat 1 teaspoon of the oil in the skillet over medium-high heat (you may want to wipe out the skillet first). Add 2 of the quesadillas and cook, pressing down occasionally with a spatula, until the bottoms are crisp and golden, about 3 minutes. Flip them, and cook until the other sides are golden, about 2 minutes.

4. Repeat with the remaining oil and quesadillas. Cut into halves or quarters and serve.

Nutrition Information per Serving:  320 calories, 15g fat (3.5g saturated, 0.5g omega-3), 710mg sodium, 30g carbohydrate, 3g fiber, 17g protein, 35% vitamin A, 100% vitamin C, 20% calcium

Submitted by:

Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms.

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