Mexican Quesadillas

9 40 664
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 5
Mexican Quesadillas
Health Rating

Ingredients


1 can (15oz) Refried beans, canned
1/4 cup Roasted red peppers, canned
2 cup Frozen white corn kernels (organic)
1/4 cup Cilantro (coriander) (optional)
2 green onion (stem) Green onion, scallion, ramp (thinly sliced)
2 cup, shredded Cheddar cheese (or use vegan cheddar)
10 medium tortilla(s) Whole wheat tortilla (organic)
1/2 cup Salsa, ready-to-serve (organic)
2 tbsp Sour cream, 14% M.F. (for serving - or use Greek yogurt)

Instructions


1. Combine all filling ingredients in a medium bowl and refrigerate until ready to cook.

2. Divide mixture between the 8-10 tortilla shells, spread with a knife on half the shell and fold over.

3. Coat a 12 inch frying pan with a tiny bit of oil (no oil needed if you are using a non-stick pan) and fry up 2 shells at a time over medium heat.

4. Flip shells when slightly brown 3-4 minutes per side.

5. Serve with dipping sauces. Extra quesadillas can be cooked then frozen, wrapped in foil in a ziplock bag and reheated at a later time in a frying pan or in the toaster oven. Try them for school lunches heated and wrapped in foil.

Nutrition Facts

Per Portion

Calories 664
Calories from fat 257
Calories from saturated fat 144
Total Fat 28.5 g
Saturated Fat 16.0 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.4 g
Cholesterol 52 mg
Sodium 1398 mg
Potassium 819 mg
Total Carbohydrate 73 g
Dietary Fiber 14.6 g
Sugars 1.8 g
Protein 28.6 g

Dietary servings

Per Portion


Grain 2.8
Meat Alternative 0.5
Milk Alternative 1.1
Vegetables 1.8

Energy sources


Pygal44%466.28354011300786179.024606246888139%314.25573054161794253.118444003462917%334.82194298723584119.7736371705275644%39%17%CarbohydratesFatProtein

Notes:

Beans

are a great source of fiber which helps to promote bowel regularity!

Recipe from:
Lunch
Main
Snack