Black Bean Quesadillas
This recipe makes 4 portions servings
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 mg |
| % RDI: | - |
| calcium | 51 |
| iron | 39 |
| vit A | 31 |
| vit C | 62 |
| folate | 79 |
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.
Ingredients
- 2 tsp vegetable oil
- 1 chopped onion
- 1 diced sweet green pepper
- 1 tbsp chili powder
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 can (19oz) black beans, drained and rinsed
- 1 cup salsa
- 1/2 cup corn kernels
- 4 large flour tortillas
- 2 cups shredded Cheddar cheese
- 1/2 cup sour cream, light
- 1/4 cup diced fresh jalapeño peppers 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 jalape?eppers (if using).
- Keywords : Dinner; Lunch; Bake; Summer; Cheese; Beans; Make-Ahead; Mexican; Green pepper; Jalapeno pepper; Cheddar cheese; Corn;
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