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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