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Black Bean Quesadillas
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| INGREDIENTS Serves: Prep: 7min Cook: 13min Total: 20min | |
| 1 can (14-19 ounces) | no-salt black beans, rinsed and drained |
| 1 teaspoon | dried onion flakes |
| 8 flour or whole wheat tortillas (8" in diameter) | |
| 2 cups (8 ounces) | shredded low-fat colby or monterey jack cheese |
| 1 cup | salsa, (optional) |
| 1/2 cup | fat-free sour cream, (optional) |
DIRECTIONS
Place the beans and onion flakes in a small saucepan over low heat and cook for 5 minutes, or until warm. Mash the beans with a spoon. Keep warm.
Meanwhile, heat a large nonstick skillet coated with cooking spray over medium heat. Place 1 tortilla in the pan and sprinkle with 1/4 cup of the cheese. Cook for 2 minutes, or until the cheese melts. Spoon one-quarter of the bean mixture on top and sprinkle with 1/4 cup cheese. Top with another tortilla. Carefully turn the quesadilla and cook for 2 minutes, or until browned. Repeat to make a total of 4 quesadillas. Serve with the salsa and sour cream, if using.
NUTRITIONAL FACTS PER SERVING
CALORIES 463.5 CAL
FAT 13.7 G
SATURATED FAT 3.8 G
SODIUM 861.6 MG
CARBOHYDRATES 56.7 G
TOTAL SUGARS 1 G
DIETARY FIBER 4.2 G
PROTEIN 29.3 G
SEE MORE NUTRITIONAL FACTS >
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