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Black Bean and Vegetable Quesadilla

This quesadilla is cheesy, delicious and packed with protein and fiber. Recipe source: Cooking Matters

Prep Time: 15 minutes Total Time: 45 minutes Cook Time: 30 minutes Servings: 6
Ingredients Click the play button next to each ingredient for How-To Videos
  • 1 (15.5 ounce) can Black Beans, drained and rinsed
  • 4 cups Spinach, chopped
  • 1/2 cup low fat shredded Cheese
  • 2 tablespoons Cooking Oil
  • 1/2 teaspoon Cayenne Pepper
  • 1/2 teaspoon Black Pepper
  • 6, 8-inch Whole Wheat Tortillas
  • 2 medium Zucchini, diced
  • 1 cup fresh, canned or frozen Corn(thawed if frozen)
  • 3 tablespoons fresh Cilantro or Parsley, minced (optional)
Preparation
  1. Heat 1 tablespoon of oil in a large skillet over medium-high heat.  Add zucchini and cayenne pepper.  Cook until zucchini is semi-soft, about 5 minutes.
  2. Add corn and spinach.  Cover and cook until tender, about 5 minutes. Remove skillet from heat and place vegetables in large bowl.
  3. Add black beans to bowl. Stir to combine and smash beans lightly with a fork.  Add 1-2 teaspoons water to make paste. Season mixture with black pepper and parsley or cilantro (optional).
  4. Heat oil in clean skillet over medium-high heat. Place tortilla on skillet and spread vegetable mixture on half of tortilla.  Sprinkle with cheese.  Fold tortilla over and cook for 4 minutes per side or until golden brown.
Nutrition Facts
Serving Size 1 folded tortilla % Daily Value
Calories 357
Fat 14 g 18%
Saturated Fat 5 g 25%
Cholesterol 19 mg 6%
Sodium 285 mg 12%
Total Carbohydrates 45 g 16%
Fiber 9 g 32%
Sugars 5 g
Protein 15 g 30%
Ingredient Nutrition Info
Zucchini

Zucchini is a great source of vitamin C and vitamin B6.

Corn

Corn is very rich in thiamine, also known as vitamin B1.

Cilantro

Cilantro leaves are particularly rich in vitamin A, vitamin C and vitamin K.

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