Black Bean Quesadilla

Black Bean Quesadilla

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 4

Ingredients


1 avocado(s) Avocado (ripe, diced)
1 can (15oz) Black beans, canned
2 tsp Canola oil
4 medium tortilla(s) Wheat flour tortilla
1/2 cup shredded Monterey jack cheese (preferably pepper Jack)
1/2 cup Salsa, ready-to-serve (divided)

Instructions


1. Combine beans, cheese and 1/4 cup salsa in a medium bowl.

 

2. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

3. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total.

4. Transfer to a cutting board and tent with foil to keep warm.

 

5. Repeat with the remaining 1 teaspoon oil and quesadillas.

 

6. Serve the quesadillas with avocado and the remaining salsa.

Nutrition Facts

Per Portion

Calories 428
Calories from fat 160
Calories from saturated fat 44
Total Fat 17.8 g
Saturated Fat 4.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 9.5 g
Cholesterol 12.7 mg
Sodium 946 mg
Potassium 735 mg
Total Carbohydrate 51 g
Dietary Fiber 12.8 g
Sugars 1.7 g
Protein 15.6 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.6
Milk Alternative 0.3
Vegetables 1.6

Energy sources


Pygal48%467.55854676585903189.2066082256697538%304.03838504037026238.930576512549415%341.1803755811596116.3037532027087948%38%15%CarbohydratesFatProtein

Notes:

Beans

are a great source of plant-based protein and are high in fiber which is great for your digestive system!

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