Black Bean Quesadillas

Black Bean Quesadillas
 
 

Black Bean Quesadillas

60 reviews
From: EatingWell Magazine July/August 2010

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

Nutrition profile

Ingredients4 servings


 
 
 
 
 
  • 1 15-ounce can black beans, rinsed
  • 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
  • 1/2 cup prepared fresh salsa (see Tip), divided
  • 4 8-inch whole-wheat tortillas
  • 2 teaspoons canola oil, divided 
  • 1 ripe avocado, diced
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    Thru 09/04
 
 

Preparation

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  1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
  • Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition information

  • Per serving: 375 calories;  16 g fat(4 g sat);  10 g fiber;  45 g carbohydrates; 13 g protein; 89 mcg folate;  13 mg cholesterol;  6 g sugars; 0 g added sugars; 182 IU vitamin A; 7 mg vitamin C; 241 mg calcium; 3 mg iron;  608mg sodium; 486 mg potassium 
  • Carbohydrate Servings: 3
  • Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat
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