점심보통

Black Bean and Sweet Potato Quesadillas

Name: Black Bean and Sweet Potato Quesadillas
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 2 sprays of nonstick cooking spray; 1 small onion, chopped; 1 clove garlic, minced; 1 medium sweet potato, cooked and cut into pieces; 1 cup black beans, canned low-sodium; 1 1/2 teaspoons ground cumin; 1 1/2 teaspoons paprika; 1/2 large jalapeno pepper; 4 whole wheat tortillas; 1/2 cup baby spinach; 1/4 cup cheddar cheese, reduced-fat; sour cream, low-fat

Enjoy a simple twist on the classical quesadilla. These quesadillas can be served as a tasty lunch, dinner, or side dish.

25 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 Quesadilla

264

칼로리

11g

단백질

41g

탄수화물

지방

11g

식이섬유

당류

421mg

나트륨

포화지방 3 g · 콜레스테롤 5 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

sprays of nonstick cooking spray
2
onion, chopped
1 small
garlic, minced
1 clove
sweet potato, cooked and cut into pieces
1 medium
black beans, canned low-sodium
1 cup
ground cumin
1 1/2 teaspoons
paprika
1 1/2 teaspoons
jalapeno pepper
1/2 large
wheat tortillas
4 whole
baby spinach
1/2 cup
cheddar cheese, reduced-fat
1/4 cup
sour cream, low-fat
2 Tablespoons optional or reduced fat plain yogurt

조리법

1
Wash hands with soap and water.
2
Sauté onion and garlic (using nonstick cooking spray) in a medium size pan until soft.
3
Add sweet potatoes, black beans, garlic, onions, spices, and jalapeno.
4
Heat until just warm.
5
Spread potato mixture over tortilla, then top with baby spinach and cheese.
6
Fold tortilla in half.
7
Heat a pan on high heat and spray with nonstick cooking spray.
8
Brown quesadilla about one minute on each side until the inside is warm and the cheese is melted.

출처: USDA MyPlate Kitchen · Bronson Wellness Center Bronson Healthcare - Michigan

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