Bean Quesadillas

Health Highlights

Ingredients

2 spray (about 1/3 second)	Olive oil cooking spray
1 gm	Yellow onion (sliced)
1 tsp	Garlic (minced)
1 medium pepper(s)	Jalapeno pepper (minced)
1 1/2 cup	Black beans, canned (rinsed and drained)
1 1/2 cup	Pinto beans, canned (rinsed and drained)
1 cup	Sweet yellow corn
1 cup chopped	Tomato
1 tsp	Cilantro (coriander)
1 avocado(s)	Avocado (mashed)
8 small tortilla(s)	Wheat flour tortilla

Preheat oven to 450F (232C).
Spray skillet with cooking spray; heat to medium and sauté 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 tortilla over, spray with cooking spray, and place on a baking sheet.
Bake for 5 to 7 mins, or until they turn light brown.
Serve immediately, and enjoy.

Nutrition Highlights

Beans are an excellent source of plant-based protein and are very high in fiber which is excellent for digestion

Calories 477

Calories from fat 128

Calories from saturated fat 23.1

Total Fat 14.2 g

Saturated Fat 2.6 g

Trans Fat 0 g

Polyunsaturated Fat 2.2 g

Monounsaturated Fat 7.8 g

Cholesterol 0

Sodium 926 mg

Potassium 1042 mg

Total Carbohydrate 78 g

Dietary Fiber 17.2 g

Sugars 4.3 g

Protein 18.0 g