202402 Health Library | Health and Wellness | Wellmont Health System
  • Black Bean Quesadillas

    Nutrition Facts

    Serving Size 1
    Calories 475
    Total Fat 15 g
    Saturated Fat 5 g
    Sodium 495 mg
    Total Carbohydrate 64 g
    Dietary Fiber 11 g
    Protein 21 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Canola oil 2 teaspoons
    Yellow onion, diced ½
    Medium red bell pepper, diced ½
    Black beans, drained ½ (15-ounce) can
    Cilantro, finely chopped 1 tablespoon
    Jalapeno, minced (optional) ½
    Monterey Jack cheese, shredded ¼ cup
    Low-fat cheddar cheese, shredded ¼ cup
    Cooking spray
    Whole wheat flour tortillas 3
    Directions
    1. Heat canola oil in a medium nonstick skillet over medium-high heat. Add onion and bell pepper and sauté for 4-5 minutes. Add in the beans and sauté for another minute. Mix in cilantro and jalapeno and remove from heat.
    2. Sprinkle Monterey Jack cheese onto 1½ of the tortillas. Top with pepper, onion, and bean mixture. Sprinkle evenly with remaining cheese and then top the whole tortilla with another tortilla and fold over the remaining tortilla.
    3. Wipe clean the nonstick skillet used in step one. Spray skillet with cooking spray and place over medium heat. Add the whole quesadilla and cook until both sides are browned and cheese is melted, about 2-3 minutes on each side. Repeat with remaining quesadilla half.
    4. Cut into wedges and serve with salsa.

    Exchanges4 starches; 1 very lean meat substitute; 2 fats; 1 vegetable

    Side Suggestions: Tomato and Avocado SalsaToss 1 diced avocado and 1 large seeded and diced tomato in a medium mixing bowl with 1 tablespoon fresh lemon juice, 1 tablespoon chopped cilantro, ½ teaspoon olive oil, ¼ teaspoon salt, and freshly ground pepper to taste. Serve with quesadillas.

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