Black Bean Quesadillas

June 20, 2019
Mayo Clinic News Network Black Bean Quesadillas

This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic.

You don't need a lot of cheese in quesadillas — just enough to bind them together. This baked black bean quesadillas recipe can be made in less than 30 minutes.

BLACK BEAN QUESADILLAS

Serves 4

  • ½ cups reduced sodium black beans, drained and rinsed
  • 1 cup finely diced zucchini
  • 1 cup frozen sweet corn kernels, thawed
  • 2/3 cup finely diced red onion
  • ½ cup shredded 2% sharp cheddar cheese
  • ¼ cup chopped fresh cilantro
  • 1 teaspoon cumin
  • ½ teaspoon salt
  • Pinch of black pepper
  • ¼ teaspoon Tabasco sauce
  • 2 whole-wheat tortillas, 12 inches in diameter

Heat oven to 350 Fahrenheit. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.

Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.

Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.

Nutritional information per 2 slices serving

281 calories; 8 g total fat; 4 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 15 mg cholesterol; 522 mg sodium; 41 g total carbohydrate; 16 g dietary fiber; 6 g total sugars; 14 g protein.

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These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

 

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