Turn meatless Monday into quesadilla night! With this fresh veggie salsa, hearty and sweet pinto beans, and a touch of cheese, your whole family will look forward to vegetarian eating. For a little more zip, swap out the plain Monterey Jack for reduced-fat Pepper Jack. Smoked cheddar or gouda would also taste lovely with this combination—the secret to enjoying cheese responsibly is to savor small portions of a variety your family loves.
Ingredients
Salsa:
- 2 cups corn
- 1 bell pepper, finely chopped
- ½ red onion, finely chopped
- ¼ cup chopped fresh cilantro
- 1 jalapeño, seeded and minced
- Pepper to taste
- 1 Tbsp. lime juice
Quesadilla:
- 4 (8") whole-wheat tortillas
- 1 (15 oz.) can pinto beans, rinsed, drained and mashed
- ½ cup shredded reduced-fat Monterey Jack cheese
Directions
- Combine salsa ingredients and set aside.
- Spray a large skillet with cooking spray. Set it over medium heat. While pan heats, divide beans, cheese, and salsa between tortillas and fold in half. Grill each in hot skillet until cheese is melted and filling is warm (2-3 minutes per side).
Nutrition Facts
4 servings per container
Serving Size 285 g
| Amount per serving | ||
|---|---|---|
| Calories | 365 | |
| % Daily Value* | ||
| Total Fat 9g | 12% | |
| Saturated Fat 3.5g | 18% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2.5g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 10mg | 3% | |
| Sodium 685mg | 30% | |
| Total Carbohydrate 58g | 21% | |
| Dietary Fiber 10.5g | 39% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 17g | ||
| Protein 17g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 180.6mg | 15% | |
| Iron 2.6mg | 15% | |
| Potassium 635mg | 15% | |
| Vitamin A 58.7mcg | 6% | |
| Vitamin C 50.1mg | 60% | |
| Vitamin E 1.2mg | 6% | |
| Vitamin K 7.4mcg | 6% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 3mg | 20% | |
| Vitamin B6 0.3mg | 20% | |
| Folate 70.3mcg | 18% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.5mcg | 0% | |
| Chloride 10.6mg | 0% | |
| Pantothenate 0.8mg | 20% | |
| Phosphorus 161mg | 15% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 62.6mg | 15% | |
| Zinc 1mg | 10% | |
| Selenium 7mcg | 15% | |
| Copper 0.2mg | 20% | |
| Manganese 0.5mg | 20% | |
| Chromium 0mcg | 0% | |
| Molybdenum 5.8mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Pinto Beans (water, Pinto Beans, Salt), Whole Yellow Corn, Whole Wheat Tortilla (whole Wheat Flour, Water, Shortening (soybean Oil And Hydrogenated Soybean Oil), Canola Oil, Contains 2% Or Less Of Leavening (sodium Bicarbonate, Sodium Aluminum Sulfate, Sodium Aluminum Phosphate), Dough Conditioners (mono- And Diglycerides, Calcium Sulfate, Enzymes (contains Wheat Starch, Microcrystalline Cellulose), L-cysteine Monohydrochloride), Vital Wheat Gluten, Sodium Propionate (preservative), Fumaric Acid (to Acidify), Salt, Potassium Sorbate (preservative), Cornstarch, Soy Flour, Cellulose Gum, Xanthan Gum), Red Bell Pepper, Reduced Fat Monterey Jack Cheese ((pasteurized Part-skim Milk, Cheese Culture, Salt, Enzymes, Vitamin A Palmitate), Natamycin (a Natural Mold Inhibitor)), Onion, Lime Juice, Jalapeno Pepper, Cilantro.
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