2 wheat flour tortillas
1/4 Cup shredded colby or cheddar cheese
1/2 Cup diced or shredded cooked chicken breast
1/2 Cup flaked canned tuna
1/2 Cup diced deli ham
1/2 Cup diced seitan
Choose up to 3:
1/4 Cup broccoli florets, frozen
1/4 Cup sweet corn kernels, frozen
1/4 Cup shelled edamame, frozen
1/4 Cup chopped spinach, frozen
1/4 Cup chopped kale, frozen
1/4 Cup cauliflower florets, frozen
1/4 Cup diced bell pepper, fresh or frozen
Place frozen vegetable choices in a microwave-safe bowl with 1 Tbsp of water and microwave on high for 3 minutes, pausing to stir every minute or so, until vegetables are thawed and beginning to heat through.
In a separate bowl, toss your protein choice with your seasoning blend choice, and set aside.
Begin to heat a dry skillet on the stove, over medium heat. (You may want to spray the skillet with a little nonstick cooking spray. Or not. Up to you.) Lay one tortilla in the center of the skillet. Sprinkle about half of the cheese on the tortilla.
Spread protein and vegetables evenly across the tortilla, stopping about 1/4″ from the edge. Sprinkle vegetables with the remaining shredded cheese. Cover with the other tortilla. Continue to warm the tortillas for about 3 minutes, periodically pushing down on the top tortilla with a spatula. Carefully flip the quesadilla and cook for another 3 minutes, or until heated through and tortilla is lightly browned.
Use a sharp knife or rotary pizza cutter to cut into pie-shaped wedges. Serve immediately (with sour cream and salsa, if desired).