black bean and corn quesadillas
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 317.1
- Total Fat: 10.7 g
- Cholesterol: 20.9 mg
- Sodium: 517.4 mg
- Total Carbs: 44.3 g
- Dietary Fiber: 4.3 g
- Protein: 11.8 g
View full nutritional breakdown of black bean and corn quesadillas calories by ingredient
Introduction
adapted from hy vee recipe. adapted from hy vee recipe.Number of Servings: 4
Ingredients
-
1 (15 oz) can reduced-sodium black beans, drained and rinsed
1 c. frozen Hy-Vee corn, thawed
1/2c. Hy-Vee finely shredded cheese
4 Hy-Vee tortillas
hy vee butter flavored spray
Hy-Vee salsa, optional
Hy-Vee light sour cream, optional
1 c. shredded lettuce
Salad dressing of your choice
Tips
sour cream and salsa are counted in calories-99 calories.
no dressing added.
Directions
In a medium bowl, stir together beans, corn and cheese. Spread about 3/4 cup on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Spray folded tortillas with cooking spray. Place 2 tortillas in hot skillet and cook, 1-1/2 to 2 minutes per side, or until golden. Transfer to a cutting board. Repeat with remaining quesadillas. Cut quesadillas into wedges and if desired, serve with salsa and sour cream.
Serve with romaine lettuce salad and dressing of your choice.
Serving Size: 4 quesadillas-1 per serving
Number of Servings: 4
Recipe submitted by SparkPeople user DIGGURDAN67.
Spray folded tortillas with cooking spray. Place 2 tortillas in hot skillet and cook, 1-1/2 to 2 minutes per side, or until golden. Transfer to a cutting board. Repeat with remaining quesadillas. Cut quesadillas into wedges and if desired, serve with salsa and sour cream.
Serve with romaine lettuce salad and dressing of your choice.
Serving Size: 4 quesadillas-1 per serving
Number of Servings: 4
Recipe submitted by SparkPeople user DIGGURDAN67.