Double Bean Quesadillas

Double Bean Quesadillas

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From: Diabetic Living Magazine

High in fiber and phytonutrients and low in fat and saturated fat, beans are inexpensive, easy-to-enjoy superfoods. These quesadillas use both black beans and pinto beans and are ready in just 35 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 1 teaspoon minced fresh jalapeño chile pepper (see Tip)
  • 2 cloves garlic, minced
  • 1 cup canned no-salt-added black beans, rinsed and drained
  • 1 cup canned no-salt-added pinto beans, rinsed and drained
  • ⅓ cup reduced-sodium bottled salsa
  • 1½ teaspoons chili powder
  • 4 (7 inch) low-carb high-fiber tortillas (such as La Tortilla Factory® Smart & Delicious™)
  • 2 ounces Monterey Jack cheese with jalapeño peppers, shredded ( ½ cup)
  • Nonstick cooking spray
  • 2 tablespoons reduced-sodium bottled salsa
  • 2 tablespoons sliced green onions
  • 2 tablespoons light sour cream

Preparation

  • Prep

  • Ready In

  1. In a large skillet heat olive oil over medium heat. Add onion, jalapeno and garlic. Cook and stir for 5 to 8 minutes or until tender. Stir in black beans, pinto beans, ⅓ cup salsa and the chili powder. Heat through, mashing some of the beans slightly with the back of a wooden spoon.
  2. Divide bean mixture among tortillas, placing the mixture on one half of each tortilla. Sprinkle bean mixture with cheese. Fold tortillas over the filling; press down lightly.
  3. Coat an unheated extra-large nonstick skillet or griddle with cooking spray. Preheat skillet or griddle over medium-high heat; reduce heat to medium. Cook quesadillas, half at a time, in hot skillet or griddle about 3 to 4 minutes or until tortillas are browned, turning once halfway through cooking. Place quesadillas on a baking sheet and cover with foil; keep warm in the oven while cooking the remaining quesadillas. Serve with 2 tablespoons salsa, green onions and sour cream.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 1 quesadilla, ½ tablespoon salsa, ½ tablespoon green onions and ½ tablespoon sour cream
  • Per serving: 291 calories; 11 g fat(3 g sat); 19 g fiber; 41 g carbohydrates; 18 g protein; 7 mcg folate; 16 mg cholesterol; 3 g sugars; 669 IU vitamin A; 4 mg vitamin C; 243 mg calcium; 4 mg iron; 491 mg sodium; 428 mg potassium
  • Nutrition Bonus: Calcium (24% daily value), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1½ lean protein, 1 fat, 1 vegetable

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