Red Bean Quesadilla
Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/2 quesadilla
360
Calories
17g
Protein
43g
Carbs
15g
Fat
15g
Fiber
4g
Sugar
545mg
Sodium
Saturated Fat 6 g · Cholesterol 13 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
8-inch whole wheat tortilla
4
frozen spinach
1 cup · thawed and squeezed to remove excess liquid
shredded Monterey Jack or Cheddar cheese
1/2 cup
avocado
1 · peeled pitted chopped
15.5 ounce low-sodium red kidney beans
1 can · drained and rinsed with cold water
garlic powder or dry herbs
optional
Instructions
- 1
Using a fork, mash beans in a bowl until slightly chunky. Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.
- 2
Place 1 tortilla on a plate and top with half the mashed beans.
- 3
Top the beans with 1/2 cup of the spinach.
- 4
Top the spinach with half the cheese.
- 5
Top the cheese with half the avocado. (optional)
- 6
Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
- 7
Repeat with the remaining 2 tortillas.
- 8
Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet. Cook until golden brown, about 1 to 2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)
- 9
Repeat with the remaining quesadilla.
- 10
Cut each quesadilla into quarters. Serve warm.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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