Quesadillas

Ingredients

To make quesadilla filling:

• 15 ounce can no added salt black beans
• 1 cup and a 1/2 cup onion, diced, divided
• 1/4 teaspoon ground cumin
• 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese
• 8 10-inch whole-wheat tortillas

For the salsa:

• 10 ounces cherry tomatoes, quartered
• 1 jalapeño pepper, finely diced (optional)
• 1 garlic clove, minced (or through press)
• 1/2 cup cilantro leaves, loosely chopped
• 2 tablespoons lime juice (juice of one fresh lime)

For the topping:

• 1/2 cup plain low fat Greek yogurt

Directions

Preheat the oven to 350 F.

Drain and rinse black beans.

In a bowl, combine the black beans, 1/2 cup onion and cumin.

Sprinkle each tortilla with 1/4 cup of cheese.

Divide the bean-onion mixture among the tortillas — spread it over cheese.

Fold each tortilla in half.

On a lightly greased 9-by-13-inch baking pan, place the tortillas with space in between and cover with foil.

Bake for 5 minutes until cheese is melted. Then fold each tortilla in half. Cover with the foil and bake 5 to 10 minutes longer.

While quesadilla is baking, in a bowl combine remaining onion, tomatoes, jalapeño, garlic, cilantro leaves, and lime juice. Mix well.

Remove the foil from pan.

Cut each tortilla into 4 pieces. Serve with a tablespoon of plain low fat Greek yogurt and tomato mixture.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 301
Total carbohydrate: 31 g
Cholesterol: 21 mg
Dietary fiber: 7 g
Monounsaturated fat: 3 g
Protein: 18 g
Saturated fat: 6.5 g
Serving size: 4 pieces
Sodium: 496 mg
Total fat: 11 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1 1/2
Grains and grain products: 1 1/2
Nuts, seeds and dry beans: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1 1/2
Vegetables: 1