|Canola oil||2 teaspoons|
|Yellow onion, diced||½|
|Medium red bell pepper, diced||½|
|Black beans, drained||½ (15-ounce) can|
|Cilantro, finely chopped||1 tablespoon|
|Jalapeno, minced (optional)||½|
|Monterey Jack cheese, shredded||¼ cup|
|Low-fat cheddar cheese, shredded||¼ cup|
|Whole wheat flour tortillas||3|
- Heat canola oil in a medium nonstick skillet over medium-high heat. Add onion and bell pepper and sauté for 4-5 minutes. Add in the beans and sauté for another minute. Mix in cilantro and jalapeno and remove from heat.
- Sprinkle Monterey Jack cheese onto 1½ of the tortillas. Top with pepper, onion, and bean mixture. Sprinkle evenly with remaining cheese and then top the whole tortilla with another tortilla and fold over the remaining tortilla.
- Wipe clean the nonstick skillet used in step one. Spray skillet with cooking spray and place over medium heat. Add the whole quesadilla and cook until both sides are browned and cheese is melted, about 2-3 minutes on each side. Repeat with remaining quesadilla half.
- Cut into wedges and serve with salsa.
4 starches; 1 very lean meat substitute; 2 fats; 1 vegetable
Side Suggestions: Tomato and Avocado Salsa
Toss 1 diced avocado and 1 large seeded and diced tomato in a medium mixing bowl with 1 tablespoon fresh lemon juice, 1 tablespoon chopped cilantro, ½ teaspoon olive oil, ¼ teaspoon salt, and freshly ground pepper to taste. Serve with quesadillas.
|Saturated Fat||5 g|
|Dietary Fiber||11 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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