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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 354.5
  • Total Fat: 19.4 g
  • Cholesterol: 34.2 mg
  • Sodium: 521.4 mg
  • Total Carbs: 31.3 g
  • Dietary Fiber: 12.5 g
  • Protein: 20.6 g

View full nutritional breakdown of Black Bean and Corn Quesadillas calories by ingredient
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Black Bean and Corn Quesadillas

Submitted by: PAPILIO11

Introduction

Yummy and Nutritious Yummy and Nutritious
Number of Servings: 2

Ingredients

    1/3 cup frozen corn kernels , thawed
    2 teaspoons extra virgin olive oil , plus more for brushing tortillas
    1/3 cup minced red onion
    1 teaspoon minced garlic
    1/2 teaspoon chili powder
    1/3 cup black beans (canned)
    2 teaspoons lime juice
    kosher salt
    2 100% Stone Ground Whole Wheat tortillas , eight-inch
    2/3 cup Pepper Jack cheese (3 ounces)
    1 tablespoon minced pickled jalapeņos (optional)

Directions

1. Heat 10-inch nonstick skillet over medium-high heat until hot, about 2 minutes. Add corn and cook, stirring occasionally, until kernels begin to brown and pop, 3 to 5 minutes; tranfer corn to medium bowl. Heat 2 teaspoons vegetable oil in now-empty skillet over medium heat until shimmering; add red onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic and chili powder and cook until fragrant, about 1 minutes; stir in beans and cook until heated through, about 1 minute. Return corn to skillet and toss to combine; gently press mixture with spatula to lightly crush black beans. Transfer mixture to now-empty bowl, stir in lime juice, and season to taste with salt.

2. Wipe out skillet with paper towels and return pan to medium heat until hot, about 2 minutes. Place 1 tortilla in skillet and toast until soft and puffed slightly at edges, about 2 minutes. Flip tortilla and toast until puffed and slightly browned, 1 to 2 minutes longer. Slip tortilla onto cutting board. Repeat to toast second tortilla while assembling first quesadilla. Sprinkle 1/3 cup cheese, half the corn and bean mixture, and half of jalapeņos, if using, over half of tortilla, leaving 1/2-inch border around edge. Fold tortilla in half and press to flatten. Brush surface generously with oil, sprinkle lightly with salt, and set aside. Repeat to form second quesadilla.

3. Place both quesadillas in skillet, oiled sides down; cook over medium heat until crisp and well browned, 1 to 2 minutes. Brush surfaces with oil and sprinkle lightly with salt. Flip quesadillas and cook until second sides are crisp and browned, 1 to 2 minutes longer. Transfer quesadillas to cutting board; cool about 3 minutes, halve each quesadilla, and serve.
Note:
Use a light hand when seasoning with kosher salt, as the cheese itself is rather salty. Cooling the quesadillas before cutting and serving is important; straight from the skillet, the cheese is molten and will ooze out. Serve the quesadillas with salsa, guacamole, or sour cream. Finished quesadillas can be held on a baking sheet in a 200-degree oven for up to 20 minutes.

Source:
I modified this recipe slightly (whole wheat tortilla instead of plain flour tortilla olive oil instead of vegetable oil) from americastestkitchen.com

Number of Servings: 2

Recipe submitted by SparkPeople user PAPILIO11.






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