Healthy Recipes

Black Bean Quesadillas
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
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
Cooking spray
Whole wheat flour tortillas 3

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition Facts
Serving Size 1
Calories 475
Total Fat 15 g
Saturated Fat 5 g
Sodium 495 mg
Total Carbohydrate 64 g
Dietary Fiber 11 g
Protein 21 g
dashed separator
healthy living calculator
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

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.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »