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.
Yield: 4 servings
Prep Time: 15 minutes
Total Time: 15 minutes
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
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.
Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
16 g fat (5 g sat, 8 g mono)
13 mg cholesterol
46 g carbohydrate
0 g added sugars
13 g protein
10 g fiber
679 mg sodium
581 mg potassium
Calcium: 25% DV (daily value)
Folate: 23% DV
Iron: 19% DV
Potassium: 17% DV
2 1/2 carbohydrate servings
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat