Gloomy bean quesadillas
Dietitian’s tip:
If you happen to esteem, add grilled chicken, minute or other lean meats to this recipe.
Selection of servings
Serves 4
- Weight management
- Meatless
- Healthy-carb
- Diabetes meal idea
- High-fiber
Ingredients
- 1 1/2 cups lowered sodium sunless beans, drained and rinsed
- 1 cup finely diced zucchini
- 1 cup frozen candy corn kernels, thawed
- 2/3 cup finely diced red onion
- 1/2 cup shredded 2% tantalizing cheddar cheese
- 1/4 cup chopped unusual cilantro
- 1 teaspoon cumin
- 1/2 teaspoon salt
- Pinch of sunless pepper
- 1/4 teaspoon Tabasco sauce
- 2 complete-wheat tortillas, 12 inches in diameter
Directions
Heat oven to 350 F. In a mountainous bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.
Heat a mountainous, nonstick skillet to medium heat and coat with cooking spray. Attach one tortilla within the pan to heat. Attach half the bean combination on one aspect of the tortilla and fold over to duvet. Cook dinner for 1 to 2 minutes then flip the quesadilla and cook for one other 1 to 2 minutes. Eradicate from heat and region on a baking sheet. Repeat with the different tortilla.
Bake for 5 to 8 minutes or except cheese has entirely melted. Decrease every quesadilla into 4 even slices and lend a hand alongside with your different of condiments.
Dietary evaluation per serving
Serving measurement: 2 slices
- Energy 281
- Total stout 8 g
- Saturated stout 4 g
- Trans stout 0 g
- Monounsaturated stout 1 g
- Cholesterol 15 mg
- Sodium 522 mg
- Total carbohydrate 41 g
- Dietary fiber 16 g
- Total sugars 6 g
- Protein 14 g
Created by the govt.wellness chef and registered dietitians at the Mayo Health center Healthy Residing Program.
