Busy? I’ll bet you are! Quesadillas are the perfect dish for this time of year. Fast and easy and so colorful, this dish warms you up just to look at it. It’s filling and nutritious, and it only takes 15 minutes to make. Serve it with a salad or some fresh tomatoes and onions.
Black beans have an earthy flavor, are low in fat and a great source of protein, fiber, B vitamins, and phytochemicals including beta-carotene. They’re easy to puree for black bean soup, refried beans and bean dips.
1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese (or substitute a vegan cheese)
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface.
Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total.
Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas.
Serve the quesadillas with avocado and the remaining salsa.
Tips & Notes
Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat
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Phyllis A. Balch Prescription for Dietary Wellness
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