Vegetable Black Bean Quesadillas

serves 4

 

INGREDIENTS

1 small zucchini, grated and drained

1 cup baby spinach, chopped

1 cup canned corn, drained

1 small red onion, chopped

1 jalapeño pepper, seeds and ribs removed, minced

1 15 oz. can black beans, drained and rinsed

1/4 teaspoon fresh-ground black pepper

1 teaspoon chili powder

½ tsp cumin

½ tsp oregano

pinch cayenne pepper

4 oz. Monterey jack cheese (reduced fat, if possible), grated

4 large whole wheat flour tortillas

2 tablespoons cooking oil or spray

 

INSTRUCTIONS

  1. In a large bowl, combine all ingredients except tortillas and cooking oil. Stir to distribute ingredients equally.
  2. Divide mixture among tortillas, spreading on one half of tortilla and folding each over into a half moon shape. Do not overfill (you may have some filling left over).
  3. Heat skillet over medium heat. Add oil and heat until shimmering but not smoking. If using spray, remove pan from heat and spray just to coat.
  4. Cook each quesadilla on one side for about 2 minutes until beginning to brown. Flip carefully with spatula and continue to cook about 2 minutes more until golden and cheese begins to melt.
  5. Cut into four wedges and serve.

 

NUTRITIONAL INFORMATION

1 quesadilla per serving, 1 serving contains: Calories (kcal) 377, Fat (g) 9

Saturated Fat (g) 4, Cholesterol (mg) 18, Carbohydrates (g) 58

Dietary Fiber (g) 12, Total Sugars (g) 4, Protein (g) 21, Sodium (mg) 507