Easy Black Bean and Cheese Quesadillas
Yield: 4 servings
- 1 Tablespoon vegetable oil
- ½ small onion, scrubbed with clean vegetable brush under running water and diced
- 1 cup low-sodium canned black beans, drained (or any type of canned dried bean)
- ¼ teaspoon seasoned salt
- ½ cup Monterey Jack cheese, shredded
- 4 (8-inch) whole wheat tortillas
- Non-stick cooking spray
- Wash hands with soap and water. Heat heavy skillet over medium heat. Add oil and sauté onion and seasoned salt until onion is tender.
- Add beans and heat through, about 2-3 minutes. Transfer mixture to clean bowl.
- To make quesadilla, spray non-stick spray in a heavy skillet. Add one tortilla. Spread with 2 tablespoons cheese, ½ of bean mixture then 2 more tablespoons of cheese.
- Top with second tortilla. When cheese is melted and bottom of tortilla is golden, flip to other side. Brown for 1 to 2 minutes. Remove to cutting board or plate. Cut into wedges and serve. Repeat with remaining ingredients.
- Store leftovers in a sealed container in the refrigerator for up to four days.
- Serving Size (1/2 of a quesadilla):
- Calories 250
- Total Fat 11g
- Saturated Fat 4.5g
- Cholesterol 15mg
- Sodium 470mg
- Total Carbohydrates 29g
- Fiber 7g
- Total Sugars 2g, includes 1g Added Sugars
- Protein 10g
- Vitamin D 0%
- Calcium 10%
- Iron 10%
- Potassium 8%
Nutrition Software Used:
ESHA Food Processor