午餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 1/2 quesadilla

360

卡路里

17g

蛋白质

43g

碳水

15g

脂肪

15g

膳食纤维

糖

545mg

钠

饱和脂肪 6 g · 胆固醇 13 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

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

步骤

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.

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

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