Black Bean Quesadillas
the Editors of Publications International, Ltd.
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
- 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.
- 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.
- 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 |
| Calories | 105 |
| Calories from Fat | 30 % |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 8 mg |
| Carbohydrate | 13 g |
| Fiber | 1 g |
| Protein | 7 g |
| Sodium | 259 mg |
Dietary Exchange
| Starch | 1 |
| Meat | 1/2 |
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