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Learn how to cook authentic Asian cuisine with our recipes from all of the major regions in Asia, including Korea, Japan and Malaysia.
Cheese and Bean Quesadillas
Prep and Cook Time: 20 minutes
Yield: Makes 6 servings
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.
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 |
This recipe appears in:
Mexican
