Caramelized Onions and Goat Cheese Quesadillas

rgbstock photo- Lusi

rgbstock photo- Lusi

We just don’t eat enough onions. All too often,  they’re  used simply as a flavor booster in cooking as opposed to a  star ingredient.  But when you look at their disease-fighting arsenal, you might want to rethink your onion eating.

Onions  offer a wide range of benefits including anti-cancer action and heart healthy,  blood sugar and blood pressure perks.

So whip up a batch of caramelized onions and enjoy!

Here’s a tasty and simple recipe for entertaining or for family meals. If you like, make the filling a day ahead and refrigerate.

Caramelized Onions  and Goat Cheese Quesadillas

Makes 24 wedges

2 large Spanish onions, thinly sliced
2 tbsp extra virgin olive oil
2 tsp granulated sugar
2 tbsp balsamic vinegar
4 oz  (225 g) crumbled soft lower-fat goat   cheese
Salt and freshly ground pepper
8 large whole grain tortillas
Vegetable oil cooking spray

Heat the oil in a heavy skillet over medium-high heat. Add onions and sauté until translucent, about 10 min. Add sugar, turn heat down to medium and continue to cook, stirring occasionally, for another 25 minutes, or until onions are slightly browned. Add balsamic vinegar and stir to coat onions. Allow to cool.  Add crumbled goat cheese and stir to mix cheese throughout. Season to taste with salt and freshly ground pepper.

Preheat oven to 400°F/200°C. Prepare baking sheet by spraying with nonstick vegetable oil spray. Set aside.

Spray  4 tortillas  generously with vegetable oil cooking spray and place on prepared baking sheet, sprayed side down. Spread  3/4 cup   of the mixture over  each  tortilla.  Spray  remaining 4 tortillas generously  with vegetable oil cooking spray and place over onion mixture, sprayed side up.  Bake in oven for 12-14 min. or until tortillas are golden brown. Let cool for several minutes before cutting  each into 6 wedges. Serve warm.

Per-wedge nutritional information: calories: 115 ; protein: 4 g; fat: 4 g; saturated fat: 2 g; carbohydrate: 14 g; dietary fibre:  2 g; sodium:   198 mg

Do you make caramelized onions? What dishes do you use them in?

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “Caramelized Onions and Goat Cheese Quesadillas”

  1. Kathy
    December 7, 2013 at 4:27 am #

    Sounds good Rosie! What cheese would be the best substitute for goat cheese if someone cannot eat goat cheese (dislike)?

  2. December 7, 2013 at 12:04 pm #

    Thanks, Kathy. They are quite delicious! Depending on the flavours you like, you could use a mild cheese such as mozzarella or a combination of mozzarella and feta. Feta alone would be a stronger flavour but tasty as well. Let me know what works for you!

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