昼食普通

Black Bean Quesadillas

Name: Black Bean Quesadillas
Prep time: 15 min
Total time: 15 min
Yield: 8
Ingredients: 3/4 cup chunky salsa; 1 can (15.5 oz) low-sodium black beans; 2 cups shredded reduced-fat Colby & Monterey Jack cheese; 2 tablespoons fresh cilantro; 4 flour tortillas (8 inch); 1/2 teaspoon extra virgin olive oil

Enjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner, or side dish.

15 min8 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 serving

214

カロリー

13g

タンパク質

21g

炭水化物

脂質

食物繊維

糖類

489mg

ナトリウム

飽和脂肪酸 5 g · コレステロール 21 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

chunky salsa
3/4 cup · or pico de gallo
low-sodium black beans
1 can (15.5 oz) · drained and rinsed
shredded reduced-fat Colby & Monterey Jack cheese
2 cups
fresh cilantro
2 tablespoons · finely chopped
flour tortillas (8 inch)
4
extra virgin olive oil
1/2 teaspoon

作り方

1
Using a small-hole strainer, drain liquid from salsa; discard liquid.
2
Transfer leftover tomato mixture to a medium bowl.
3
Mix in black beans, cheese, and cilantro until combined.
4
Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
5
Fold tortillas in half.
6
Heat large griddle or skillet over medium-high heat.
7
Brush with oil.
8
Place filled tortillas on a griddle.
9
Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
10
Cut quesadillas into wedges.

メモ

•Serves 8 as a side dish.
•Serving suggestions: For a wholesome dinner, serve with Tasty Lemon and Herb Chicken, Brown Rice with Vegetables, and a piece of fruit for dessert.

出典: USDA MyPlate Kitchen · The Best of La Cocina GOYA: Healthy, Tasty, Affordable Latin Cooking/ Lo Mejor de la Cocina GOYA: Cocina Latina Saludable, Rica y Económica GOYA Foods

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