Black Bean Quesadillas Recipe

Cinco de Mayo Recipes

These savory bean and vegetable quesadillas are great for those who love Mexican flavors but can’t handle too much heat,” “I like to serve slices with salsa and fat-free sour cream.”

This recipe is: Healthy, Quick  and  Diabetic Friendly

Prep: 25 min. Bake: 10 min. Yield: 5 Servings

Ingredients

• 1 medium sweet yellow pepper, chopped
• 1 cup finely chopped onion
• 2 garlic cloves, minced
• 1 teaspoon canola oil
• 2 medium tomatoes, chopped
• 1 cup frozen corn, thawed
• 1 can (15 ounces) black beans, rinsed and drained
• 1/4 teaspoon pepper
• 1/8 teaspoon salt
• 10 flour tortillas (6 inches)
• 1 cup (4 ounces) shredded reduced-fat cheddar cheese

Directions

• In a large nonstick skillet coated with cooking spray, saute the yellow pepper, onion and garlic in oil for 2 minutes. Stir in the tomatoes and corn; cook 2 minutes longer. Add the black beans, pepper and salt. Cook until vegetables are tender; drain.
• Spritz one side of each tortilla with cooking spray; place plain side up on baking sheets coated with cooking spray. Spoon bean mixture onto half of each tortilla; sprinkle with cheese. Fold tortilla over filling.
• Bake at 400° for 6 minutes. Carefully turn over; bake 4-7 minutes longer or until cheese is melted. Yield: 5 servings.

Nutritional Facts 2 quesadillas equals 381 calories, 12 g fat (3 g saturated fat), 16 mg cholesterol, 820 mg sodium, 53 g carbohydrate, 6 g fiber, 18 g protein. Diabetic Exchanges: 3-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

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