dish
Fiesta Quesadillas with Black Beans

4
Serves
356
Calories
14
Nutrients
13
Vitamins

Ingredients

1/2 cup chopped tomatoes
3 tablespoons chopped red onion
1 teaspoon minced jalapeño chili pepper , or to taste
3 tablespoons diced red or green peppers
1 teaspoon chopped fresh cilantro leaves
1 tablespoon fresh lime juice
4 large whole wheat flour tortillas
1 cup low-fat Monterey jack cheese
1 15-ounce can black beans , drained and rinsed
2 tablespoons chopped fresh cilantro leaves
3/4 cup chopped red onion
3/4 cup chopped tomatoes

Cooking Instructions

For the salsa:
1. In a mixing bowl, combine all of the ingredients. (This can be made up to 2 days in advance and stored in the refrigerator.)

For the quesadillas:
1. Preheat the oven to 200°F.

2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.

3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadillas to a baking sheet and keep warm in the oven while cooking the rest.

4. Slice each quesadilla into 4 wedges and serve with salsa and sour cream.

Serving Size: 1 quesadilla

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
356
Protein
19 g
Total Carbohydrate
55 g
Dietary Fiber
6 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
10 g
Total Fat
8 g
Saturated Fat
4 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
20 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
20 %
Percent Calories from Carbohydrate
59 %
Percent Calories from Fat
21 %
Vitamin A
236 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
3 mcg
Vitamin C
46 mg
Vitamin D
0 IU
Folate
15 mcg
Vitamin E
1 IU
Vitamin K
6 mcg
Pantothenic Acid
0 mg
Calcium
341 mg
Iron
3 mg
Phosphorus
214 mg
Potassium
595 mg
Sodium
529 mg
Zinc
1 mg