Black Bean Quesadillas

Black Bean Quesadillas

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

From EatingWell: July/August 2010
Yield: 4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

  1. 1 15-ounce can black beans, rinsed
  2. 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
  3. 1/2 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

Preparation

  1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 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 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.

Tips & Notes

Nutrition

Nutrition Per Serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrates; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat