Black Bean Quesadilla's

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4 servings

Active Time: 15 minutes
Total Time: 15 minutes

Nutrition Profile

Low cholesterol | High calcium | High fiber | High potassium |
View Our Nutrition Guidelines »

Ingredients

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

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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

• Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition

Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 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).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat