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Black Bean Quesadillas
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Black Bean Quesadillas

Nutrition Facts

Serving Size1
Calories475
Total Fat 15 g
Saturated Fat 5 g
Sodium 495 mg
Total Carbohydrate64 g
Dietary Fiber 11 g
Protein21 g

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
Canola oil2 teaspoons
Yellow onion, diced½
Medium red bell pepper, diced½
Black beans, drained½ (15-ounce) can
Cilantro, finely chopped1 tablespoon
Jalapeno, minced (optional)½
Monterey Jack cheese, shredded¼ cup
Low-fat cheddar cheese, shredded¼ cup
Cooking spray
Whole wheat flour tortillas3
  1. Directions
  2. 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.
  3. 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.
  4. 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.
  5. Cut into wedges and serve with salsa.

Exchanges
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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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