Vegetarian Quesadillas

 

Vegetarian QuesadillasLooking 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.

Nutrition Information:

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.

Chef's Tips:

I served the quesadillas with slaw, mango salsa, and pico de gallo. They look especially nice when they are cut into quarters and stacked on the plate, as pictured above.

--Judy Doherty PC II

Looking for more great ways to celebrate Fiber Focus Month? Check out these amazing resources...

High Fiber Poster
Home Run Meals Cook Book
Feel Full on Fewer Calories Brochure
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