Like HowStuffWorks on Facebook!

Black Bean Quesadillas


Black Bean Quesadillas

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

Check out more recipes for Mexican