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Black Bean Quesadillas
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Publications International, Ltd., the Editors of. "Black Bean Quesadillas." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/black-bean-quesadillas-recipe.htm> 13 October 2008.
Black Bean Quesadillas
Yield: Makes 8 servings
Ingredients:
Nonstick cooking spray
4
(8-inch) flour tortillas
3/4
cup (3 ounces) shredded reduced-fat Monterey Jack or Cheddar cheese
1/2
cup canned black beans, rinsed and drained
2
green onions with tops, sliced
1/4
cup chopped fresh cilantro
1/2
teaspoon ground cumin
1/2
cup salsa
2
tablespoons plus 2 teaspoons fat-free sour cream
Chopped fresh cilantro (optional)
Preparation:
1.
Preheat oven to 450°F. Spray large nonstick baking sheet with nonstick cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.
2.
Combine beans, green onions, cilantro and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Spray tops with cooking spray.
3.
Bake 10 to 12 minutes or until cheese is melted and tortillas are lightly browned. Cut into quarters; top each tortilla wedge with 1 tablespoon salsa and 1 teaspoon sour cream. Transfer to serving plate. Garnish with chopped fresh cilantro.
Nutritional Information:
| Serving Size: 1 quesadilla wedge (with 1 tablespoon salsa and 1 teaspoon sour cream) without garnish | |
| Sodium | 259 mg |
| Protein | 7 g |
| Fiber | 1 g |
| Carbohydrate | 13 g |
| Cholesterol | 8 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 30 % |
| Calories | 105 |
Dietary Exchange:
| Meat | 1/2 |
| Starch | 1 |
This recipe appears in: Mexican
