Bean & Cheese Quesadilla

Number of Servings: 4 (285g)
Active Time: 20 min.
Total Time: 20 min.
Bean and Cheese Quesadillas

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

  1. Combine salsa ingredients and set aside.
  2. 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 285g

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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