Directions:
- Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the onion and garlic, and saute 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 | 171.62 Kcal (719 kJ) | ||
| Calories from fat | 42.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.7g | 7% | |
|---|---|---|---|
| Cholesterol | 5.01mg | 2% | |
| Sodium | 416.13mg | 17% | |
| Potassium | 244.16mg | 5% | |
| Total Carbs | 26.87g | 9% | |
| Sugars | 2.26g | 9% | |
| Dietary Fiber | 2.62g | 10% | |
| Protein | 6.11g | 12% | |
| Vitamin C | 2.5mg | 4% | |
| Iron | 1.3mg | 7% | |
| Calcium | 83.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 158.09 Kcal (662 kJ) | ||
| Calories from fat | 39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.33g | 7% | |
|---|---|---|---|
| Cholesterol | 4.62mg | 2% | |
| Sodium | 383.31mg | 17% | |
| Potassium | 224.9mg | 5% | |
| Total Carbs | 24.75g | 9% | |
| Sugars | 2.08g | 9% | |
| Dietary Fiber | 2.41g | 10% | |
| Protein | 5.63g | 12% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 1.2mg | 7% | |
| Calcium | 76.7mg | 8% | |
* 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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