Black Bean Quesadillas

soup78
soup78 Posts: 667 Member
edited September 19 in Recipes
Black Bean Quesadillas
This super-easy and decadently cheesy Mexican meal cooks up quicker than a drive-thru trip to Taco Hell

And unlike the take-out version, this dinner will help you slim down south of the border--one serving of these black bean quesadillas has nine grams of belly-fat-fighting fiber.


Prep time: 10 minutes
Cook time: 8 minutes

4 fajita size flour tortillas
1 tsp jarred chopped garlic
1 c low-fat Mexican cheese blend
1 can (15 oz) no-salt-added or low-sodium black beans
1 can (15 oz) low-sodium diced tomatoes with green chilies
2 Tbsp ground cumin

1. Preheat broiler. Lightly coat cookie sheet with cooking spray.
2. In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally.
3. Place folded tortillas on cookie sheet. Unfold and fill half of each with 1/4 of the bean mixture, topped with 1/4 of the cheese. Fold over other side of tortilla.
4. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don't burn. Flip and cook for 1 to 2 minutes more. Serve with corn salad.

Makes 4 servings.
Per serving: 330 calories, 8 g fat (4 g sat­urated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

Goes great with Southwestern Corn Salad
Prep time: 5 minutes

1 bag (14 oz) frozen Southwestern vegetable mix without seasoning* (corn, bell peppers, beans) + 1 can (10 oz) Mexican-style tomatoes with lime juice + 2 Tbsp ground cumin + 1 avocado, pitted and diced (optional)

1. Empty bag of vegetable mix into bowl and defrost in microwave for 11/2 to 2 minutes. Drain water.
2. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.)
3. Toss together; refrigerate until serving.

Makes 4 servings.
Per serving: 109 calories, 1 g fat (0 saturated), 417 mg sodium, 20 g carbs, 8 g fiber, 7 g protein

Replies

  • soup78
    soup78 Posts: 667 Member
    Black Bean Quesadillas
    This super-easy and decadently cheesy Mexican meal cooks up quicker than a drive-thru trip to Taco Hell

    And unlike the take-out version, this dinner will help you slim down south of the border--one serving of these black bean quesadillas has nine grams of belly-fat-fighting fiber.


    Prep time: 10 minutes
    Cook time: 8 minutes

    4 fajita size flour tortillas
    1 tsp jarred chopped garlic
    1 c low-fat Mexican cheese blend
    1 can (15 oz) no-salt-added or low-sodium black beans
    1 can (15 oz) low-sodium diced tomatoes with green chilies
    2 Tbsp ground cumin

    1. Preheat broiler. Lightly coat cookie sheet with cooking spray.
    2. In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally.
    3. Place folded tortillas on cookie sheet. Unfold and fill half of each with 1/4 of the bean mixture, topped with 1/4 of the cheese. Fold over other side of tortilla.
    4. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don't burn. Flip and cook for 1 to 2 minutes more. Serve with corn salad.

    Makes 4 servings.
    Per serving: 330 calories, 8 g fat (4 g sat­urated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

    Goes great with Southwestern Corn Salad
    Prep time: 5 minutes

    1 bag (14 oz) frozen Southwestern vegetable mix without seasoning* (corn, bell peppers, beans) + 1 can (10 oz) Mexican-style tomatoes with lime juice + 2 Tbsp ground cumin + 1 avocado, pitted and diced (optional)

    1. Empty bag of vegetable mix into bowl and defrost in microwave for 11/2 to 2 minutes. Drain water.
    2. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.)
    3. Toss together; refrigerate until serving.

    Makes 4 servings.
    Per serving: 109 calories, 1 g fat (0 saturated), 417 mg sodium, 20 g carbs, 8 g fiber, 7 g protein
  • alifelessevident
    alifelessevident Posts: 390
    was actually gonna make something like this in the nexy few days lol, balck bean quesadillas are muy bueno :laugh: :happy:
  • soup78
    soup78 Posts: 667 Member
    was actually gonna make something like this in the nexy few days lol, balck bean quesadillas are muy bueno :laugh: :happy:

    Muy Bueno, indeed mi amigo! :laugh:

    beans, beans the musical fruit :bigsmile: soooooo good for you and filling, too!
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