Black Bean Quesadilla (Skinny Chef)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 14-ounce package extra firm tofu1 1-ounce package of taco seasoning, without MSG2 tablespoons olive oil1 15-ounce can of black beans, drained, well rinsed1 cup vegetable brothNon-stick cooking spray8 (9-inch) corn or whole wheat soft tortillas8 ounces grated part-skim mozzarella
Place the tofu a large colander inside the sink and set a heavy saucepot directly on top of the tofu. Allow to drain about 1 hour until the tofu has shrunk slightly in size and a lot of the moisture has trained off. Cut into 1-inch cubes and set aside.
Heat a large skillet over high heat. Add the oil and the tofu. Sprinkle taco seasoning over the tofu and reduce the heat to med-high.
Cook the tofu with the spices for 3-4 minutes, flipping occasionally with a spatula. Reduce the heat slightly if the spices begin to burn. Add the beans and the vegetable broth and simmer for 10 minutes or until the liquid reduces a sauce begins to form.
Preheat the oven to 400ºF. Cover a baking sheet with foil. Spray one side of half the tortillas with cooking spray and lay on the baking sheet. Divide cheese amongst the tortillas and spoon the tofu mixture over the cheese. Place the remaining tortillas on top and coat with cooking spray.
Bake in the oven for 10-15 minutes or until the tops are golden and the cheese has melted. Slice and serve immediately.
Number of Servings: 8
Recipe submitted by SparkPeople user CAREBEAR5218.
Heat a large skillet over high heat. Add the oil and the tofu. Sprinkle taco seasoning over the tofu and reduce the heat to med-high.
Cook the tofu with the spices for 3-4 minutes, flipping occasionally with a spatula. Reduce the heat slightly if the spices begin to burn. Add the beans and the vegetable broth and simmer for 10 minutes or until the liquid reduces a sauce begins to form.
Preheat the oven to 400ºF. Cover a baking sheet with foil. Spray one side of half the tortillas with cooking spray and lay on the baking sheet. Divide cheese amongst the tortillas and spoon the tofu mixture over the cheese. Place the remaining tortillas on top and coat with cooking spray.
Bake in the oven for 10-15 minutes or until the tops are golden and the cheese has melted. Slice and serve immediately.
Number of Servings: 8
Recipe submitted by SparkPeople user CAREBEAR5218.
Nutritional Info Amount Per Serving
- Calories: 347.1
- Total Fat: 15.6 g
- Cholesterol: 16.4 mg
- Sodium: 637.3 mg
- Total Carbs: 40.6 g
- Dietary Fiber: 9.9 g
- Protein: 23.5 g
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