점심보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/2 quesadilla

360

칼로리

17g

단백질

43g

탄수화물

15g

지방

15g

식이섬유

당류

545mg

나트륨

포화지방 6 g · 콜레스테롤 13 mg

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

재료

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

조리법

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.

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

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