Contributed By: pmwieland
AIRC
These quesadillas are filled with delicious fresh ingredients.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Bean & Legume
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: Mexican & Spanish
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Nutrition Content: Low Fat
High Fiber
Meal Type: Lunch
Entree
Ingredients
2 cups Corn kernels (fresh or frozen)
1 Small red bell pepper, finely chopped
1/2 Small red onion, finely chopped
1/4 cup Chopped cilantro leaves
1 Small jalapeno, seeded and minced
Freshly ground pepper, to taste
1 tbsp. Fresh lime juice
2 (13 inch) whole-wheat tortillas
1 (15 oz. ) can pinto beans, rinsed, drained and mashed
3/4 cup Shredded reduced-fat Monterey Jack cheese
Reduced-fat sour cream (optional)
Preparation
To make the salsa, combine the corn, red pepper, onion, cilantro, jalapeno, salt and pepper in a bowl. Mix in the lime juice and set aside.
Spray a large skillet with cooking spray. Set it over medium-high heat. When the pan is very hot, add a tortilla. Heat the tortilla for about 30 seconds. Cover half of the tortilla with half of the beans and cheese and a small handful of the salsa. Fold the empty side over the filling. Cook for 1-2 minutes on each side until golden brown and cheese is melted. Repeat for the second tortilla.
To serve, cut each quesadilla in half. Place 1 half on each of 4 plates. Top with a quarter of the salsa and sour cream (if using). Serve immediately.
Cook's Notes
Makes 4 servings.
Per serving: 350 calories, 6 g total fat (3 g saturated fat), 57 g carbohydrate,
19 g protein, 11 g dietary fiber, 410 mg sodium
Nutrition Information
Calories: 350
;
Total Fat: 6
;
Saturated Fat: 3
;
Carbohydrates: 57
;
Protein: 19
;
Calcium: 88
;
Sodium: 410
;
Fiber: 11