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Black Bean Quesadillas (CNPP)

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Black Bean Quesadillas (CNPP)
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  • Makes: 8 Servings
  • Prep Time: 15 minutes

Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner or side dish.

Ingredients

  • 3/4 cup chunky salsa (or Pico De Gallo)
  • 1 can 15.5 ounce low-sodium black beans (drained and rinsed)
  • 2 cup shredded reduced-fat Colby & Monterey Jack cheese
  • 2 tablespoon fresh cilantro (finely chopped)
  • 4 8 inch flour tortillas
  • 1/2 teaspoon extra virgin olive oil

Directions

  1. Using a small-hole strainer, drain liquid from salsa; discard liquid.
     
  2. Transfer leftover tomato mixture to a medium bowl.
     
  3. Mix in black beans, cheese, and cilantro until combined.
     
  4. Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
     
  5. Fold tortillas in half.
     
  6. Heat large griddle or skillet over medium-high heat.
     
  7. Brush with oil.
     
  8. Place filled tortillas on a griddle.
     
  9. Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
     
  10. Cut quesadillas into wedges.

Notes

Serves 8 as a side dish

Serving suggestions: For a wholesome dinner, serve with Tasty Lemon and Herb Chicken, Brown Rice with Vegetables, and a piece of fruit for dessert.

Source: The Best of La Cocina Goya: Healthy, Tasty, Affordable Latin Cooking

Nutrition Information

Nutrients Amount
Calories 160
Total Fat N/A
Saturated Fat 2 g
Cholesterol 5 mg
Sodium 490 mg
Total Carbohydrate 25 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 96 mg
Iron 2 mg
Potassium 287 mg
N/A - data is not available
Nutrients Amount
Calories 160
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Total Carbohydrate 25 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars 0 g
Protein 7 g
Minerals
Calcium 96 mg
Potassium 287 mg
Sodium 490 mg
Copper 162 mcg
Iron 2 mg
Magnesium 35 mg
Phosphorus 127 mg
Selenium 7 mcg
Vitamins
Vitamin A 14 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 5 mcg
Folate 88 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 16 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 ounce