Egg and Cheese Quesadilla
Makan Tengah Hari • Malaysia
How to Make Egg and Cheese Quesadilla (Traditional & Healthy Version)
Egg and Cheese Quesadilla is a delicious fusion dish that has found its way into Malaysia’s diverse cuisine through our love for multicultural food. This vegetarian quesadilla blends the simplicity of telur (egg) with creamy cheese, wrapped in a soft tortilla, and enhanced by local ingredients like daun bawang (spring onions), cili padi, and fresh coriander. In Malaysian homes, quesadillas like this are becoming a popular lunch option, especially for those seeking quick yet nutritious meals. The combination of eggs and cheese provides a satisfying umami flavor, while the addition of local herbs adds a uniquely Malaysian twist to each bite. This healthy Egg and Cheese Quesadilla offers a balance of protein and wholesome carbs, making it ideal for busy days. The light and fluffy egg mixture pairs beautifully with melty cheese, all encased in a lightly toasted tortilla. By using less oil and incorporating vegetables like capsicum and tomatoes, this version is both heart-healthy and waistline-friendly. Whether you’re a student, working professional, or feeding your family, this quesadilla is a convenient and nutritious choice that celebrates Malaysia’s spirit of culinary creativity and multicultural influences.
Bahan-bahan(untuk 1 medium quesadilla per person)
- 2 Whole wheat tortilla wraps (roti tortilla)
- 3 large Eggs (telur)
- 1/2 cup Reduced-fat cheese (grated, cheddar or mozzarella)
- 1/2 Red capsicum (diced, lada benggala)
- 1 small Tomato (diced, tomato)
- 2 stalks Spring onion (daun bawang, sliced)
- 2 tbsp Coriander leaves (daun ketumbar, chopped)
- 1 Cili padi (finely chopped, optional for spice) - pilihan
- 1/4 tsp Salt
- 1/4 tsp Black pepper (lada hitam)
- 1 tsp Olive oil (minyak zaitun, for frying)
Arahan
- 1
Crack the eggs into a bowl. Add salt, black pepper, and whisk until well combined.
3 minutes
Whisking well makes the eggs fluffy.
- 2
Stir in diced capsicum, tomato, spring onion, coriander leaves, and cili padi (if using) into the egg mixture.
2 minutes
Add vegetables for extra nutrition and color.
- 3
Heat half the olive oil in a non-stick pan. Pour in the egg mixture and cook gently, stirring, until just set. Remove from heat.
5 minutes
Don’t overcook; soft eggs make a moist filling.
- 4
Lay out the tortillas. Spread half the grated cheese on one side of each tortilla.
2 minutes
Use reduced-fat cheese to keep it light.
Kenapa hidangan ini sihat
This dish is a healthy choice because it balances protein, complex carbohydrates, and essential micronutrients, all while keeping calories manageable. Reduced-fat cheese and minimal olive oil help lower saturated fat, supporting weight loss and heart health. The inclusion of fresh vegetables and herbs increases fiber and vitamin content, making it a complete meal for vegetarians and health-conscious Malaysians.
This Egg and Cheese Quesadilla is packed with high-quality protein from eggs and cheese, keeping you fuller for longer. Whole wheat tortillas add dietary fiber, while the mix of capsicum, tomatoes, and spring onions provide vitamin C, antioxidants, and minerals. Using olive oil instead of traditional fats reduces saturated fat content, making this dish heart-friendly. The addition of fresh herbs like coriander and cili padi introduces phytonutrients and helps boost your immune system.
Petua
- 💡Tip 1: Use a non-stick pan for easy flipping and less oil.
- 💡Tip 2: Add a pinch of serbuk kunyit (turmeric powder) for color and anti-inflammatory benefits.
- 💡Tip 3: Prepare the filling in advance for a faster lunch prep.
Penyimpanan & hidangan
Store leftover quesadillas in an airtight container in the fridge for up to 2 days. Reheat on a dry pan or in the oven to restore crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
