午餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

214

卡路里

13g

蛋白质

21g

碳水

脂肪

膳食纤维

糖

489mg

钠

饱和脂肪 5 g · 胆固醇 21 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

备注

•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.

来源: 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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