Quesadillas
Nutrition Facts
Serving Size 4 pieces
Calories 301
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 6.5 g | |
| Total fat | 11 g | |
| Sodium | 496 mg | |
| Cholesterol | 21 mg | |
| Dietary fiber | 7 g | |
| Protein | 18 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These cheese-filled treats are made with tortillas, the traditional unleavened bread wrappers of Mexico. And whole-wheat tortillas are a great way to add grains to your day.
Ingredients
(Serves 8)To make quesadilla filling:
- 15 ounce can no added salt black beans
- 1 cup and a 1/2 cup onion, diced, divided
- 1/4 teaspoon ground cumin
- 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese
- 8 10-inch whole-wheat tortillas
For the salsa:
- 10 ounces cherry tomatoes, quartered
- 1 jalapeño pepper, finely diced (optional)
- 1 garlic clove, minced (or through press)
- 1/2 cup cilantro leaves, loosely chopped
- 2 tablespoons lime juice (juice of one fresh lime)
For the topping:
- 1/2 cup plain low fat Greek yogurt
Directions
Preheat the oven to 350 F.
Drain and rinse black beans.
In a bowl, combine the black beans, 1/2 cup onion and cumin.
Sprinkle each tortilla with 1/4 cup of cheese.
Divide the bean-onion mixture among the tortillas — spread it over cheese.
Fold each tortilla in half.
On a lightly greased 9-by-13-inch baking pan, place the tortillas with space in between and cover with foil.
Bake for 5 minutes until cheese is melted. Then fold each tortilla in half. Cover with the foil and bake 5 to 10 minutes longer.
While quesadilla is baking, in a bowl combine remaining onion, tomatoes, jalapeño, garlic, cilantro leaves, and lime juice. Mix well.
Remove the foil from pan.
Cut each tortilla into 4 pieces. Serve with a tablespoon of plain low fat Greek yogurt and tomato mixture.