Black Bean Quesadillas
En Español (Spanish Version)

Nutrition Facts
Serving Size1Calories475Total Fat15 gSaturated Fat5 gSodium495 mgTotal Carbohydrate64 gDietary Fiber11 gProtein21 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresCanola oil2 teaspoonsYellow onion, diced½Medium red bell pepper, diced½Black beans, drained½ (15-ounce) canCilantro, finely chopped1 tablespoonJalapeno, minced (optional)½Monterey Jack cheese, shredded¼ cupLow-fat cheddar cheese, shredded¼ cupCooking sprayWhole wheat flour tortillas3
  • Directions
  • Heat canola oil in a medium nonstick skillet over medium-high heat. Add onion and bell pepper and sauté for 4-5 minutes. Add in the beans and sauté for another minute. Mix in cilantro and jalapeno and remove from heat.
  • Sprinkle Monterey Jack cheese onto 1½ of the tortillas. Top with pepper, onion, and bean mixture. Sprinkle evenly with remaining cheese and then top the whole tortilla with another tortilla and fold over the remaining tortilla.
  • Wipe clean the nonstick skillet used in step one. Spray skillet with cooking spray and place over medium heat. Add the whole quesadilla and cook until both sides are browned and cheese is melted, about 2-3 minutes on each side. Repeat with remaining quesadilla half.
  • Cut into wedges and serve with salsa.

  • Exchanges
    4 starches; 1 very lean meat substitute; 2 fats; 1 vegetable

    Side Suggestions: Tomato and Avocado Salsa
    Toss 1 diced avocado and 1 large seeded and diced tomato in a medium mixing bowl with 1 tablespoon fresh lemon juice, 1 tablespoon chopped cilantro, ½ teaspoon olive oil, ¼ teaspoon salt, and freshly ground pepper to taste. Serve with quesadillas.

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