昼食普通

Red Bean Quesadilla

Name: Red Bean Quesadilla
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Ingredients: 4 8-inch whole wheat tortilla; 1 cup frozen spinach; 1/2 cup shredded Monterey Jack or Cheddar cheese; 1 avocado; 1 can 15.5 ounce low-sodium red kidney beans; garlic powder or dry herbs

Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.

40 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/2 quesadilla

360

カロリー

17g

タンパク質

43g

炭水化物

15g

脂質

15g

食物繊維

糖類

545mg

ナトリウム

飽和脂肪酸 6 g · コレステロール 13 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

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

作り方

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.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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