Cheese and Bean Quesadillas
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Cheese and Bean Quesadillas
Prep and Cook Time 20 minutes
YIELD Makes 6 servings
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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:
- 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.
- 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.
This recipe appears in:
Mexican
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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