Vegetarian Quesadillas
Ingredients
- olive oil
- 6 whole wheat tortillas small low-fat
- 1 can black beans drained, no added salt
- 1/4 cup cheddar cheese shredded
Instructions
- Heat the beans in a covered bowl in the microwave.
- Heat a non-stick pan over medium heat. Lightly drizzle or spray the pan with oil.
- Place one tortilla down on the pan. Top with 1/2 cup beans and a sprinkle of the cheddar cheese.
- Top with a tortilla and cook in the non-stick pan about 3 minutes each side, until brown.
- Cut the quesadilla into quarters and serve with salsa and slaw or a salad.
Notes
Chef's Tips: We served the quesadillas with slaw, mango salsa and pico de gallo. They look especially nice when they are cut into quarters and stacked on the plate, as pictured above.
Did you know? Beans are a fantastic source of fiber, plant protein, iron, zinc, folate, and potassium. MyPlate considers beans part of the vegetable and the protein food groups. Pinto beans were first cultivated over 5,000 years ago! Beans don’t have to literally be dry in order to be called “dry beans.” Dry beans are simply the name for the group of mature beans harvested from seed pods. This group includes black beans, pinto beans, lima beans, etc.
Nutrition Information (per serving): 438 calories, 12g fat, 3g saturated fat, 0g trans-fat, 10mg cholesterol, 788mg sodium, 66g carbohydrate, 8g fiber, 3g sugars, 16g protein.
—Copyright foodandhealth.com, reprinted with permission.