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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 251.0
  • Total Fat: 9.5 g
  • Cholesterol: 15.1 mg
  • Sodium: 693.1 mg
  • Total Carbs: 30.6 g
  • Dietary Fiber: 12.1 g
  • Protein: 15.6 g

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

Submitted by: MISVIK

Introduction

This is a healthy rendition of an Allrecipes.com entry, which I think is a fantastic Southwestern tasting dish. It's also very high in fibre!! This is a healthy rendition of an Allrecipes.com entry, which I think is a fantastic Southwestern tasting dish. It's also very high in fibre!!
Number of Servings: 1

Ingredients

    1 6 - 8 inch tortilla (I use Weight Watchers Whole Wheat)
    1/4 cup Vegetarian Refried Black Beans (Amy's Kitchen)
    1 tbsp chopped onion
    1/8 cup frozen corn kernels
    1 tbsp salsa (I use hot)
    Pinch of red pepper flakes (or to taste)
    1/8 cup shredded Monterey Jack cheese (heaping)
    Nonstick cooking spray
    Sour cream (optional)
    Additional Salsa (optional)

Directions

Spray a large non-stick saucepan with the cooking spray, and heat over medium heat. Stir in onion, and cook until softened, about 2, minutes. Stir in corn, salsa, and red pepper flakes; mix well. Cook until heated through, about 2 - 3 minutes, then set aside.

Spray a large skillet with the non-stick cooking spray, and heat over medium heat. Spread the refried beans over one half of the tortilla, and place it in the skillet (plain side down). Sprinkle evenly with cheese, then top with the corn/salsa mixture on the half with refried beans. Fold tortilla in half (plain half over the half covered in mixture); cook until golden, then flip and cook on the other side. Remove from skillet.

To serve, cut into wedges and plate with sour cream and additional salsa (if desired).

*optional sour cream and salsa are not included in nutritional value.

Makes 1 quesadilla; serves 1

Number of Servings: 1

Recipe submitted by SparkPeople user MISVIK.






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