Healthy Recipe

Fiesta Quesadillas with Black Beans
This recipe serves: 4

Preparation time : 20 minutes Cooking time : 10 minutes
Ingredients,

For the salsa:

1/2 cup chopped tomatoes

3 tablespoons chopped red onion

1 teaspoon minced jalapeño chili pepper, or to taste

3 tablespoons diced red or green peppers

1 teaspoon chopped fresh cilantro leaves

1 tablespoon fresh lime juice

salt to taste

freshly ground black pepper

hot sauce (optional), to taste

For the quesadillas:

4 large whole wheat flour tortillas

1 cup low-fat Monterey jack cheese

1 15-ounce can black beans, drained and rinsed

2 tablespoons chopped fresh cilantro leaves

3/4 cup chopped red onion

3/4 cup chopped tomatoes
Cooking Instructions

For the salsa:

1. In a mixing bowl, combine all of the ingredients. (This can be made up to 2 days in advance and stored in the refrigerator.)

For the quesadillas:

1. Preheat the oven to 200�F.
2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.
3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadillas to a baking sheet and keep warm in the oven while cooking the rest.
4. Slice each quesadilla into 4 wedges and serve with salsa and sour cream.

Nutrition Facts:

Serving Size 1 quesadilla

Amount Per Serving

Calories 356

Protein 19 g

Total Carbohydrate 55 g

Dietary Fiber 6 g

Soluble Fiber 0 g

Insoluble Fiber 1 g

Sugar 10 g

Total Fat 8 g

Saturated Fat 4 g

Monounsaturated Fat 1 g