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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)