Black Bean Quesadillas

Black Bean Quesadillas

Tight on time? No worries, you can whip this tasty treat together in less than 15 minutes! Now you can satisfy that crunchy, cheesy, craving with a dish high in fiber and packed with complete proteins!

Ingredients

  1. 1 15-ounce can black beans, rinsed
  2. ½ cup shredded Monterey Jack cheese, preferably pepper Jack
  3. ½ cup prepared fresh salsa (see Tip), divided
  4. 4 8-inch whole-wheat tortillas
  5. 2 teaspoons canola oil, divided
  6. 1 ripe avocado, diced

Directions

  • 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.
  • 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 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and 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.

 

Per serving: 375 calories; 16 g fat(4 g sat); 10 g fiber; 45 g carbohydrates; 13 g protein; 89 mcg folate; 13 mg cholesterol; 6 g sugars; 0 g added sugars; 182 IU vitamin A; 7 mg vitamin C; 241 mg calcium; 3 mg iron; 608 mg sodium; 486 mg potassium

Nutrition Bonus: Calcium (24% daily value), Folate (22% dv)

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