Black Bean Quesadillas Photo
Black Bean Quesadillas
Yield: Makes 8 servings
Ingredients:
Nonstick cooking spray

4
(8-inch) flour tortillas

3/4
cup (3 ounces) shredded reduced-fat Monterey Jack or Cheddar cheese

1/2
cup canned black beans, rinsed and drained

2
green onions with tops, sliced

1/4
cup chopped fresh cilantro

1/2
teaspoon ground cumin

1/2
cup salsa

2
tablespoons plus 2 teaspoons fat-free sour cream

Chopped fresh cilantro (optional)



 
Preparation:
1.
Preheat oven to 450°F. Spray large nonstick baking sheet with nonstick cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.

2.
Combine beans, green onions, cilantro and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Spray tops with cooking spray.

3.
Bake 10 to 12 minutes or until cheese is melted and tortillas are lightly browned. Cut into quarters; top each tortilla wedge with 1 tablespoon salsa and 1 teaspoon sour cream. Transfer to serving plate. Garnish with chopped fresh cilantro.



Nutritional Information:
Serving Size: 1 quesadilla wedge (with 1 tablespoon salsa and 1 teaspoon sour cream) without garnish
Sodium 259 mg
Protein 7 g
Fiber 1 g
Carbohydrate 13 g
Cholesterol 8 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 30 %
Calories 105
Dietary Exchange:
Meat 1/2
Starch 1


This recipe appears in: Mexican


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