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Black Bean Quesadillas

Adapted from CooksAid.com

Nutrition Facts

Serving Size	1
Calories	475
Total Fat	15 g
Saturated Fat	5 g
Sodium	495 mg
Total Carbohydrate	64 g
Dietary Fiber	11 g
Protein	21 g

Servings and Times TOP

Servings

Ingredients and Preparation TOP

Ingredients	Measures
Canola oil	2 teaspoons
Yellow onion, diced	½
Medium red bell pepper, diced	½
Black beans, drained	½ (15-ounce) can
Cilantro, finely chopped	1 tablespoon
Jalapeno, minced (optional)	½
Monterey Jack cheese, shredded	¼ cup
Low-fat cheddar cheese, shredded	¼ cup
Cooking spray
Whole wheat flour tortillas	3

Directions
Heat canola oil in a medium nonstick skillet over medium-high heat. Add onion and bell pepper and sauté for 4-5 minutes. Add in the beans and sauté for another minute. Mix in cilantro and jalapeno and remove from heat.
Sprinkle Monterey Jack cheese onto 1½ of the tortillas. Top with pepper, onion, and bean mixture. Sprinkle evenly with remaining cheese and then top the whole tortilla with another tortilla and fold over the remaining tortilla.
Wipe clean the nonstick skillet used in step one. Spray skillet with cooking spray and place over medium heat. Add the whole quesadilla and cook until both sides are browned and cheese is melted, about 2-3 minutes on each side. Repeat with remaining quesadilla half.
Cut into wedges and serve with salsa.

Exchanges
4 starches; 1 very lean meat substitute; 2 fats; 1 vegetable

Side Suggestions: Tomato and Avocado Salsa
Toss 1 diced avocado and 1 large seeded and diced tomato in a medium mixing bowl with 1 tablespoon fresh lemon juice, 1 tablespoon chopped cilantro, ½ teaspoon olive oil, ¼ teaspoon salt, and freshly ground pepper to taste. Serve with quesadillas.

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