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Black Bean Quesadillas

:  July/August 2010

Your rating: None Average: 4.2 (258 votes)

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.


READER'S COMMENT:
"This recipe was wonderful as-is. The second time I made it, I fork-mashed the avocado and added lime juice. It was even better!! Quick and easy too. "
Black Bean Quesadillas Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | High calcium | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1 15-ounce can black beans, rinsed
  • 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
  • 1/2 cup prepared fresh salsa (see Tip), divided
  • 4 8-inch whole-wheat tortillas
  • 2 teaspoons canola oil, divided
  • 1 ripe avocado, diced

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Preparation

  1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tips & Notes

  • Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition

Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat


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Health & Diet Considerations
Low cholesterol
High calcium
High fiber
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Total Time
15 minutes or less
Servings
4
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Publication
July/August 2010
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