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Strive for Wellness®

Black Bean Quesadillas

 

Servings: 4 (Size: 1 prepared quesadilla)

Ingredients:

15-ounce can black beans, drained and rinsed
½ cup shredded cheese, preferably pepper jack
½ cup prepared fresh salsa (see Tip), divided
4 whole-wheat tortillas (8-inch)
2 teaspoons canola oil, divided
1 ripe avocado, diced

Directions:

  1. Combine beans, cheese and ¼ cup salsa in a medium bowl. Place tortillas on a work surface. Spread ½ cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2-4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and 2 quesadillas. Serve the quesadillas with avocado and the remaining salsa.
  • Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition Information

Nutrition Facts
4 servings
Serving size 1 prepared quesadilla
Amount per serving
Calories 375
% Daily Value
Total Fat 16g25%
Saturated Fat 4g20%
Sodium 338mg14%
Total Carbohydrate 45g15%
Dietary Fiber 10g40%
Protein 13g 
Calcium 240mg24%
  • The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Reference:
EatingWell Test Kitchen (2010). Black Bean Quesadillas. EatingWell Magazine, July/August. Retrieved from: http://www.eatingwell.com/recipe/250108/black-bean-quesadillas/


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