Black Bean Quesadillas

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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

Recipe 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

Recipe 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.

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

Recipe Nutrition
Per serving:
377 calories
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

Nutrition Bonus
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


Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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