Poblano, Mango & Black Bean Quesadillas

Number of Servings: 4 (309g)
Active Time: 15 min.
Total Time: 15 min.
Poblano, Mango & Black Bean Quesadillas

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

  1. 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).
  2. Add beans and cook until heated (1 minute). Remove from heat and stir in mango and avocado.
  3. 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.
  4. 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 309g

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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