Black Bean Quesadillas
Serve with: Garden salad. Beans are packed with both soluble and insoluble fibre, which can help to keep your digestive system regular, regulate blood sugar, lower cholesterol and protect against some cancers.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 644 |
| pro | 31 g |
| total fat | 28 g |
| sat. fat | 14 g |
| carb | 70 g |
| fibre | 10 g |
| chol | 64 mg |
| sodium | 1.201 mg |
| % RDI: | - |
| calcium | 51% |
| iron | 39% |
| vit A | 31% |
| vit C | 62% |
| folate | 79% |
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2 tsp 10 mL) vegetable oil
1 onion, chopped
1 sweet green pepper, diced
1 tbsp (15 mL) chili powder
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) each salt and pepper
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) salsa
1/2 cup (125 mL) corn kernels
4 large flour tortillas
2 cups (500 mL) shredded Cheddar cheese
1/2 cup (125 mL) light sour cream
1/4 cup (50 mL) diced fresh or pickled jalapeño peppers (optional)
Preparation:
In large nonstick skillet, heat oil over medium heat; cook onion, green pepper, chili powder, cumin, salt and pepper until softened, about 8 minutes. Add black beans, salsa and corn; cook, stirring often, until heated through, about 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate until chilled. Cover and refrigerate for up to 1 day.)
Evenly spoon bean mixture over half of each tortilla; sprinkle with cheese. Fold uncovered half over top and press lightly. Place on large rimmed baking sheet; bake in 425°F (220°C) oven, turning once, until golden, 10 to 15 minutes. Serve with sour cream, and jalapeño peppers (if using).
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