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Black Bean Quesadillas Recipe

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“These savory bean and vegetable quesadillas are great for those who love Mexican flavors but can’t handle too much heat,” Cherylyn Radford explains from Fox Creek, Alberta. “I like to serve slices with salsa and fat-free sour cream.”

This recipe is:

Healthy

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5 Servings
Prep: 25 min. Bake: 10 min.

Ingredients

1 medium sweet yellow pepper, chopped
1 cup finely chopped onion
2 garlic cloves, minced
1 teaspoon canola oil
2 medium tomatoes, chopped
1 cup frozen corn, thawed
1 can (15 ounces) black beans, rinsed and drained
1/4 teaspoon pepper
1/8 teaspoon salt
10 flour tortillas (6 inches)
1 cup (4 ounces) shredded reduced-fat cheddar cheese

Directions

In a large nonstick skillet coated with cooking spray, saute the yellow pepper, onion and garlic in oil for 2 minutes. Stir in the tomatoes and corn; cook 2 minutes longer. Add the black beans, pepper and salt. Cook until vegetables are tender; drain.
Spritz one side of each tortilla with cooking spray; place plain side up on baking sheets coated with cooking spray. Spoon bean mixture onto half of each tortilla; sprinkle with cheese. Fold tortilla over filling.
Bake at 400° for 6 minutes. Carefully turn over; bake 4-7 minutes longer or until cheese is melted. Yield: 5 servings.

Nutrition Facts: 2 quesadillas equals 381 calories, 12 g fat (3 g saturated fat), 16 mg cholesterol, 820 mg sodium, 53 g carbohydrate, 6 g fiber, 18 g protein. Diabetic Exchanges: 3-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Black Bean Quesadillas published in Light & Tasty June/July 2006, p7

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