Bean & Cheese Quesadilla - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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).
Nutritional analysis per serving: Calories 365; Total Fat 9g (12% Daily Value); Saturated Fat 3.5g (18% DV); Trans Fat 0g; Cholesterol 10mg (3% DV); Sodium 685mg (30% DV); Total Carbohydrate 58g (21% DV); Dietary Fiber 10.5g (39% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 17g; Vitamin D 0% DV; Calcium 15% DV; Iron 15% DV; Potassium 15% DV; Vitamin C 60% DV; Copper 20% DV; Folate 20% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/bean-and-cheese-quesadilla/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796