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Cheese and Bean Quesadillas


Cheese and Bean Quesadillas

Cheese and Bean Quesadillas

Beans are an excellent source of fiber and are high in carbohydrate. The refried beans in this recipe, made from canned pinto beans, are prepared without the traditional fat.

Prep and Cook Time 20 minutes

Yield

Makes 6 servings

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1/2 cup salsa
1 teaspoon chili powder
4 (10-inch) flour tortillas
1 cup (4 ounces) shredded Monterey Jack cheese
1/4 cup chopped fresh cilantro
1/4 cup sour cream

Preparation

  1. Place beans in medium saucepan; mash with potato masher or fork. Stir in salsa and chili powder. Cook and stir over medium heat until bubbly. Reduce heat to low. Simmer 5 minutes, adding more salsa if mixture becomes dry.
  2. Spray griddle with nonstick cooking spray. Heat over medium heat until hot. Brush 1 tortilla lightly on both sides with water. Heat on griddle until lightly browned. Turn tortilla. Spread with half of bean mixture; sprinkle with 1/2 cup cheese and 2 tablespoons cilantro. Top with a second tortilla and press lightly. Brush top of tortilla with water. Carefully turn quesadilla to brown and crisp second side. Remove from heat; repeat with remaining tortillas. Cut each quesadilla into 6 wedges. Serve with sour cream.

Nutritional Information

Serving Size: 2 wedges
Protein 12 g
Fiber 1 g
Carbohydrate 25 g
Cholesterol 11 mg
Total Fat 4 g
Calories from Fat 19 %
Calories 187
Sodium 570 mg

Dietary Exchange

Starch 1-1/2
Meat 1-1/2

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