Ingredients
4 8-inch whole wheat tortilla
1 cup frozen spinach (thawed and squeezed to remove excess liquid)
1/2 cup shredded Monterey Jack or Cheddar cheese
1 avocado (peeled pitted chopped)
1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water)
garlic powder or dry herbs (optional)
Steps
Using a fork, mash beans in a bowl until slightly chunky. Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.
Place 1 tortilla on a plate and top with half the mashed beans.
Top the beans with 1/2 cup of the spinach.
Top the spinach with half the cheese.
Top the cheese with half the avocado. (optional)
Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
Repeat with the remaining 2 tortillas.
Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet. Cook until golden brown, about 1 to 2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)
Repeat with the remaining quesadilla.
Cut each quesadilla into quarters. Serve warm.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 326 |
| Total Fat | 9 g |
| Saturated Fat | 5 g |
| Cholesterol | 22 mg |
| Sodium | 509 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 11 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 18 g |
| Vitamin D | 0 mcg |
| Calcium | 280 mg |
| Iron | 4 mg |
| Potassium | 596 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Red Bean Quesadilla. Recipe source: USDA Center for Nutrition Policy and Promotion. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.