Black Bean Quesadillas
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
1 can black beans drained or two cups cooked1/4 cup minced green pepper1/4 cup minced green or white onions1 tsp cumin powder1 tsp chili powder1/2 tsp garlic powderhot sauce and salt to taste2 tbsps salsaTo serve:tortillas, your favorite kind or chipsshredded cheddarsalsalowfat sour cream or plain yogurt
Mix the black beans with the other ingredients mashing them gently to make a chunky paste. At this point the filling can be put in the fridge until needed for a fast lunch or snack.
Heat a non-stick pan or pan coated with cooking spray to medium heat. To assemble the quesadilla spread filling (1/4 cup for standard tortilla) and sprinkle with cheddar. Fold over. Two quesadillas can be cooked in the pan at once. Brown for 2 to 3 minutes on one side then flip and cook till heated through and crisp.
Note: Nutrition info is for 1/4 filling per serving. To calculate for your own purposes add the amounts of cheese, sour cream and the nutrition info for your kind of tortilla - different kinds vary and people can use more or less cheese, lower fat versions or whatever.
Number of Servings: 10
Recipe submitted by SparkPeople user RODENTMAMA.
Heat a non-stick pan or pan coated with cooking spray to medium heat. To assemble the quesadilla spread filling (1/4 cup for standard tortilla) and sprinkle with cheddar. Fold over. Two quesadillas can be cooked in the pan at once. Brown for 2 to 3 minutes on one side then flip and cook till heated through and crisp.
Note: Nutrition info is for 1/4 filling per serving. To calculate for your own purposes add the amounts of cheese, sour cream and the nutrition info for your kind of tortilla - different kinds vary and people can use more or less cheese, lower fat versions or whatever.
Number of Servings: 10
Recipe submitted by SparkPeople user RODENTMAMA.
Nutritional Info Amount Per Serving
- Calories: 49.0
- Total Fat: 0.2 g
- Cholesterol: 0.0 mg
- Sodium: 26.9 mg
- Total Carbs: 9.0 g
- Dietary Fiber: 3.2 g
- Protein: 3.2 g
Member Reviews
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PINKBEANBOO
I didn't measure anything, just winged it. I put a couple of spoons of low sodium black beans in my Magic Bullet & added some chicken breast slices. Then sprinkled some onion powder, hot sauce, & a spoon of salsa in it. Used a Flat Out & some shredded cheese. I'll make this again! - 2/11/11