Bean Quesadillas

Bean Quesadillas

Health Rating
Prep Cook Ready in Servings
10 min 10 min 20 min 4
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Ingredients


1 avocado(s) Avocado
1 1/2 cup Black beans, canned (rinsed and drained)
1 tsp Cilantro (coriander)
1 tsp Garlic (minced)
1 medium pepper(s) Jalapeno pepper (minced)
1 1/2 cup Pinto beans, canned (rinsed and drained)
1 cup Sweet yellow corn
8 small tortilla(s) Wheat flour tortilla
1 gm Yellow onion (sliced)
1 cup chopped Tomato

Instructions


Preheat oven to 450F.

Spray skillet with cooking spray; heat to medium and saute onion, garlic, jalapeno for about 5 mins. Add beans and corn and mix. Add tomato and cilantro and stir, cooking for about 2 minutes. Spoon some of the mixture onto each tortilla. Add mashed avocado. Fold them over, spray with cooking spray, and place on baking sheet. Bake for 5 to 7 mins, or until they turn lightly brown.

Serve immediately, and enjoy.

Nutrition Facts

Per Portion

Calories 518
Calories from fat 123
Calories from saturated fat 23.1
Total Fat 13.6 g
Saturated Fat 2.6 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 7.7 g
Cholesterol 0 mg
Sodium 963 mg
Potassium 1085 mg
Total Carbohydrate 80 g
Dietary Fiber 17.9 g
Sugars 4.5 g
Protein 18.8 g

Dietary servings

Per Portion


Grain 1.8
Meat Alternative 1.1
Vegetables 3.1

Energy sources


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada