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 489

Calories from fat 140

Calories from saturated fat 13.0

Total Fat 15.6 g

Saturated Fat 1.4 g

Trans Fat 0 g

Polyunsaturated Fat 3.5 g

Monounsaturated Fat 8.6 g

Cholesterol 0

Sodium 871 mg

Potassium 1078 mg

Total Carbohydrate 77 g

Dietary Fiber 18.6 g

Sugars 4.7 g

Protein 19.6 g