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...