7/29/2014
EatingWell Recipe Detail
Black Bean Quesadillas
RecipeID: 7272
Brand: EatingWell
Author: EatingWell Test Kitchen
Photographer: Ken Burris
Yield: 4 servings
Servings: 4
Active Time: 15 minutes
Active Time (mins): 15
Total Time: 15 minutes
Total Time (mins): 15
Recipe Description:
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto
beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour
cream and a mixed green salad.
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EatingWell Recipe Detail
Recipe Ingredients:
1 15-ounce can black beans, rinsed (NuVal 100)
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced (NuVal 88)
Recipe Steps:
1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2
cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once,
until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm.
Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the
remaining salsa.
Recipe Nutrition:
Per serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrate; 0 g added sugars; 7
g total sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Nutrition Bonus: Nutrition bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).
3 Carbohydrate Serving(s)
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat
Recipe Categories:
Course(s)
Dinner
Snack
Appetizers
Cuisine(s)
Southwest
American
Degree of Difficulty
Easy
Special Health Consideration(s)
Low Cholesterol
High Fiber
High Calcium
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High Potassium
Style/Theme(s)
Budget
Comfort foods
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Kid-friendly
Makeover
Seasons & Occasions
Spring
Summer
Fall
Winter
All Seasons
Main Ingredient(s)
Beans/Legumes
Technique(s)
Saute
Dish Type(s)
Appetizer
Main dish, vegetarian
Ingredient Keyword(s)
Cheese
Beans/legumes
Vegetables
Tomatoes
Wheat
Dairy
Dietary Restriction(s)
Vegetarian
Servings
4
Total Time
15 minutes or less
Recipe Disclaimer(s):
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EatingWell Recipe Detail
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. EatingWell cannot
guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that
scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes
and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of
servings.
Copyright: By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
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