Sweet, exotic mango complements spicy chili to bring an enticing depth of flavor to a simple quesadilla. Avocado and black bean bring healthful fat and protein to the dish for a meal that will keep you satisfied.
Ingredients
- 1½ cups sliced onion
- ½ tsp. oregano
- ¼ tsp. salt
- ⅛ tsp. pepper
- 1 poblano chili, chopped
- 1 (15 oz.) can black beans, rinsed and drained
- 1 mango, sliced
- 1 avocado, sliced
- 4 (8") fat-free flour tortillas
- ½ cup shredded reduced-fat sharp cheddar cheese
Directions
- Spray a large skillet with cooking spray and heat over medium-high. Sauté onion, oregano, salt, pepper, and poblano until onion is tender (3-5 minutes).
- Add beans and cook until heated (1 minute). Remove from heat and stir in mango and avocado.
- Place tortillas on a baking sheet coated with cooking spray. Divide filling between tortillas, sprinkle with cheese, and fold in half. Lightly coat tortillas with cooking spray.
- Set the broiler to high and place the rack in the top position. Broil, flipping once, until cheese melts and both sides are golden (2-3 minutes per side).
Nutrition Facts
4 servings per container
Serving Size 309 g
| Amount per serving | ||
|---|---|---|
| Calories | 390 | |
| % Daily Value* | ||
| Total Fat 12.5g | 15% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 5g | ||
| Cholesterol 10mg | 3% | |
| Sodium 755mg | 33% | |
| Total Carbohydrate 60g | 22% | |
| Dietary Fiber 12.5g | 43% | |
| Total Sugars 15g | ||
| Includes 1g Added Sugars | 2% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 31g | ||
| Protein 15g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 248.6mg | 20% | |
| Iron 2.2mg | 10% | |
| Potassium 770mg | 15% | |
| Vitamin A 92.9mcg | 10% | |
| Vitamin C 40.1mg | 45% | |
| Vitamin E 2.5mg | 15% | |
| Vitamin K 17mcg | 15% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 3.6mg | 25% | |
| Vitamin B6 0.5mg | 30% | |
| Folate 171.6mcg | 43% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 3.9mcg | 15% | |
| Chloride 18mg | 0% | |
| Pantothenate 1.2mg | 20% | |
| Phosphorus 139.4mg | 10% | |
| Iodine 2.2mcg | 2% | |
| Magnesium 71.9mg | 15% | |
| Zinc 1.2mg | 10% | |
| Selenium 1.8mcg | 4% | |
| Copper 0.4mg | 35% | |
| Manganese 0.5mg | 20% | |
| Chromium 0mcg | 0% | |
| Molybdenum 43.3mcg | 100% | |
* 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
Mango, Onion, Black Beans (black Beans, Water, Salt), Avocado, Fat Free Tortillas (enriched Bleached Wheat Flour (wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Modified Wheat Starch, Contains 2% Or Less Of: Brown Sugar, Flaxseed, Salt, Leavening (sodium Bicarbonate, Sodium Aluminum Sulfate, Corn Starch, Monocalcium Phosphate And/or Sodium Acid Pyrophosphate, Calcium Sulfate), Vegetable Shortening (interesterified Soybean Oil, Hydrogenated Soybean Oil, Partially Hydrogenated Soy And/or Cottonseed Oil, Palm Oil), Wheat Starch, Soy Lecithin, Wheat Fiber, Guar Gum, Preservatives (calcium Propionate, Sorbic Acid And/or Citric Acid), Dough Conditioners (fumaric Acid, Sodium Metabisulfite, Distilled Monoglycerides), Datem, Enzymes, Canola Oil, Triglycerides), Reduced Fat Shredded Cheddar Cheese (fresh Pasteurized Lowfat Milk, Cheese Cultures, Cornstarch (not Found In Regular Cheddar), Salt, Monoglyceride (not Found In Regular Cheddar), Diglyceride (not Found In Regular Cheddar), Enzymes, Vitamin A Palmitate, Annatto (if Colored)), Poblano Pepper, Salt, Oregano, Black Pepper.
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