Looking for a fun way to celebrate Fiber Focus Month this January? Why not try these delicious Vegetarian Quesadillas, which are featured in our popular cookbook Home Run Cooking? They're tasty, nutritious, and easy to make.
Serves: 3 | Serving Size: 1 quesadilla
Spray olive oil
6 small, low-fat, whole wheat tortillas
1 can black beans (no added salt), drained
1/4 cup shredded cheddar cheese
Heat the beans in a covered bowl in the microwave. Heat a nonstick pan over medium heat or heat up a panini maker or quesadilla maker. Lightly spray the pan with oil.
Place one tortilla on the pan. Top with 1/2 cup beans and 1/3 of the cheddar cheese.
Place a second tortilla over the beans and cheese. Lower the press for the panini or quesadilla maker, or just cook the quesadilla in the nonstick pan.
Cook the first side until it is brown, about 3 minutes. Flip the quesadilla and cook for 3 more minutes.
Serves 3. Each serving contains 375 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 116 mg sodium, 66 g carbohydrate, 8 g dietary fiber, 0 g sugar, and 15 g protein.
Each serving also has 1% DV vitamin A, 0% DV vitamin C, 11% DV calcium, and 27% DV iron.
--Judy Doherty PC II
Looking for more great ways to celebrate Fiber Focus Month? Check out these amazing resources...
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.