RedBeanQuesadilla-9
  • Prep Time:20 minutes

  • Cook Time: 20 minutes

  • Serving Size:

  • Serves: 4 Servings

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

USDA Center for Nutrition Policy and Promotion

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.