Health library

Back to health library

Black bean quesadillas

A quesadilla cut into 4 wedges, with 3 small cups of condiments.

Makes 8 servings.

Ingredients

3/4 cup chunky salsa or pico de gallo

1 can (15.5 ounces) low-sodium black beans (drained and rinsed)

2 cups shredded, reduced-fat Colby and Monterey Jack cheese

2 tablespoons fresh cilantro (finely chopped)

4 eight-inch flour tortillas

1/2 teaspoon extra virgin olive oil

Directions

Using a small-hole strainer, drain liquid from salsa. Discard liquid.
Transfer leftover tomato mixture to a medium bowl. Mix in black beans, cheese and cilantro until combined.
Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each). Fold tortillas in half.
Heat large griddle or skillet over medium-high heat and brush with oil.
Place filled tortillas on the griddle or skillet. Cook, carefully flipping once, until tortillas are golden brown and crisp and cheese filling melts, about 5 minutes.
Cut quesadillas into wedges.

Nutrition information

Serving size: 1 quesadilla. Amount per serving: 160 calories, 5g total fat (2g saturated fat), 5mg cholesterol, 25g carbohydrates, 7g protein, 4g dietary fiber, 490mg sodium

Source: U.S. Department of Agriculture