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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
20 mins
total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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, 1/3 cup salsa and the chili powder. Heat through, mashing some of the beans slightly with the back of a wooden spoon.

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  • 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.

  • 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.

Tips

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 Facts

291 calories; protein 17.9g; carbohydrates 41.4g; dietary fiber 19.3g; sugars 3g; fat 10.6g; saturated fat 3.4g; cholesterol 15.6mg; vitamin a iu 668.8IU; vitamin c 3.7mg; folate 7mcg; calcium 242.6mg; iron 3.5mg; magnesium 55.2mg; potassium 427.8mg; sodium 491mg.
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