Vegetarian Quesadillas
Serves 3 | Serving Size: 1 quesadilla
Total Time: 10 min | Prep: 5 min | Cook: 5 min
Total Time: 10 min | Prep: 5 min | Cook: 5 min
Make a leaner quesadilla by substituting meat or chicken with beans.
Ingredients:
Spray olive oil
6 small low-fat, whole wheat tortillas
1 can black beans (no added salt), drained
1/4 cup shredded cheddar cheese
Spray olive oil
6 small low-fat, whole wheat tortillas
1 can black beans (no added salt), drained
1/4 cup shredded cheddar cheese
Directions:
Heat the beans in a covered bowl in the microwave.
Heat a non-stick pan over medium heat OR heat a pannini maker or quesadilla maker. Lightly drizzle or spray the pan with oil.
Place one tortilla down on the pan. Top with 1/2 cup beans and a sprinkle of the cheddar cheese. You should be dividing the beans and cheese in thirds because this recipe makes 3 quesadillas.
Top with a tortilla. Lower the press for the pannini or quesadilla maker if you are using one. Or just cook in the non-stick pan until each side is brown, about 3 minutes on each side. Take care to keep the heat on medium so it doesn't burn.
Heat the beans in a covered bowl in the microwave.
Heat a non-stick pan over medium heat OR heat a pannini maker or quesadilla maker. Lightly drizzle or spray the pan with oil.
Place one tortilla down on the pan. Top with 1/2 cup beans and a sprinkle of the cheddar cheese. You should be dividing the beans and cheese in thirds because this recipe makes 3 quesadillas.
Top with a tortilla. Lower the press for the pannini or quesadilla maker if you are using one. Or just cook in the non-stick pan until each side is brown, about 3 minutes on each side. Take care to keep the heat on medium so it doesn't burn.
Chef's Tips:
We served the quesadillas with slaw, mango salsa and pico de gallo. They look nice when they are cut in quarters and stacked on the plate as pictured.
We served the quesadillas with slaw, mango salsa and pico de gallo. They look nice when they are cut in quarters and stacked on the plate as pictured.
Allergens: Milk, Wheat
* Reported allergens are based on listed ingredients in the recipe. If you are purchasing commercially packaged products such as pie crusts, cereal, or pasta, you need to read the label for additional allergen information.
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| Nutrition Facts | |
|---|---|
| Serving Size 1 quesadilla Servings Per Batch 3 |
|
| Amount Per Serving | |
| Calories 438 | Calories from Fat 111 |
| % Daily Value * | |
| Total Fat 12g | 18% |
| Saturated Fat 3g | 17% |
| Trans Fat 0g | |
| Cholesterol 10mg | 3% |
| Sodium 788mg | 32% |
| Total Carbohydrate 66g | 22% |
| Dietary Fiber 8g | 33% |
| Sugars 3g | |
| Protein 16g | 32% |
| Vitamin A 1% | • Vitamin C 0% |
| Calcium 26% | • Iron 27% |
| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |