Directions:
- Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat.
- Add the onion and garlic, and sauté for 3 minutes.
- Stir in 1/2 cup salsa, cumin, and beans, and bring to a boil. Reduce heat, and simmer for 5 minutes or until thick.
- Mash the bean mixture slightly with a potato masher.
- Remove from heat; stir in the cilantro and goat cheese.
- Spread the bean mixture evenly over 4 tortillas; top each with 1 tortilla, pressing gently.
- Heat 1/4 teaspoon olive oil in pan over medium-high heat.
- Add 1 quesadilla, and cook for 2 minutes on each side.
- Repeat the procedure with the remaining olive oil and quesadillas.
- Cut each quesadilla into 6 wedges.
- Serve with fat-free sour cream and 1/2 cup salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 241.1 Kcal (1009 kJ) | ||
| Calories from fat | 75.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.38g | 13% | |
|---|---|---|---|
| Cholesterol | 11.67mg | 4% | |
| Sodium | 541.43mg | 23% | |
| Potassium | 341.46mg | 7% | |
| Total Carbs | 34.1g | 11% | |
| Sugars | 3.01g | 12% | |
| Dietary Fiber | 3.49g | 14% | |
| Protein | 8.34g | 17% | |
| Vitamin C | 3.5mg | 6% | |
| Iron | 1.7mg | 9% | |
| Calcium | 114.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 166.56 Kcal (697 kJ) | ||
| Calories from fat | 52.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 13% | |
|---|---|---|---|
| Cholesterol | 8.06mg | 4% | |
| Sodium | 374.04mg | 23% | |
| Potassium | 235.89mg | 7% | |
| Total Carbs | 23.55g | 11% | |
| Sugars | 2.08g | 12% | |
| Dietary Fiber | 2.41g | 14% | |
| Protein | 5.76g | 17% | |
| Vitamin C | 2.4mg | 6% | |
| Iron | 1.2mg | 9% | |
| Calcium | 78.8mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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