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Quesadillas con Frijoles Refritos

:  January/February 1996, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 3 (38 votes)

These easy tortilla snacks, filled with refried beans, salsa, corn and cheese, satisfy your Tex-Mex cravings with a fraction of the fat and calories of the usual fare.


READER'S COMMENT:
"Much better with some changes. Use beans with green chilies in them and use extra salsa in the mixture. Cook corn on the stovetop with a little bit of oil and garlic until brown before adding into the quesidilla. Add red chillis in with...
Quesadillas con Frijoles Refritos Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 cup fat-free refried beans
  • 2 tablespoons hot salsa, plus more for dipping
  • 12 6-inch corn tortillas
  • 1 cup frozen corn, thawed
  • 1/3 cup chopped fresh cilantro
  • 1/3 cup chopped scallions
  • 3/4 cup finely grated Monterey Jack cheese, (3 ounces)

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Preparation

  1. Preheat oven to 400°F. Line a baking sheet with foil.
  2. Combine refried beans and 2 tablespoons salsa in a small bowl.
  3. Place a tortilla directly on a stovetop burner (gas or electric), set at medium, and toast, turning frequently with tongs, until softened, about 30 seconds. Wrap in a kitchen towel to keep warm while you soften the remaining tortillas in the same manner.
  4. Lay 6 of the softened tortillas on the prepared baking sheet. Divide the bean mixture among these tortillas, spreading evenly. Sprinkle each with corn, cilantro and scallions, then cheese. Top with the remaining softened tortillas and press to seal.
  5. Bake until lightly crisped and browned, about 10 minutes. Cut each quesadilla into 4 wedges. Serve hot, with additional salsa for dipping.

Nutrition

Per serving: 224 calories; 6 g fat ( 3 g sat , 2 g mono ); 13 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 285 mg sodium; 169 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 1/2 starch, 1/2 high-fat meat


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Recipe Categories

Type of Dish
Snack
Appetizer
Servings
6
Ethnic/Regional
American
Mexican
Southwest
Main Ingredient
Beans/Legumes
Preparation/ Technique
Bake
Meal/Course
Appetizers
Lunch
Snack
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
Gluten free
Season
Spring
Summer
Fall
Winter
Holiday
Cinco de Mayo
Super Bowl
Style/Theme
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Publication
The Essential EatingWell Cookbook (2004)
January/February 1996
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