Black bean quesadillas
Nutrition Facts
Serving Size 2 slices
Calories 281
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 4 g | |
| Total fat | 8 g | |
| Sodium | 522 mg | |
| Cholesterol | 15 mg | |
| Dietary fiber | 16 g | |
| Protein | 14 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These vegetarian quesadillas prove that you don't need a lot of cheese in this dish — just enough to bind them together.
Ingredients
(Serves 4)- 1 1/2 cups reduced sodium black beans, drained and rinsed
- 1 cup finely diced zucchini
- 1 cup frozen sweet corn kernels, thawed
- 2/3 cup finely diced red onion
- 1/2 cup shredded 2% sharp cheddar cheese
- 1/4 cup chopped fresh cilantro
- 1 teaspoon cumin
- 1/2 teaspoon salt
- Pinch of black pepper
- 1/4 teaspoon Tabasco sauce
- 2 whole-wheat tortillas, 12 inches in diameter
Directions
Heat oven to 350 F. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.
Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.
Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.