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Black Bean Quesadillas with Warm Corn Salsa Recipe

Black Bean Quesadillas with Warm Corn Salsa Recipe

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Black Bean Quesadillas with Warm Corn Salsa

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Ingredients

Count

Nutrition

227

Calories

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Ingredients:

Serving

1 tbsp olive oil
2 cups chopped plum tomatoes (about 6 medium)
1 (15-oz) can black beans, rinsed and drained
2 cups bagged baby spinach leaves
4 (8-inch) whole-wheat flour tortillas
cooking spray
1 cup (4 oz) preshredded reduced-fat mexican blend cheese
1 cup frozen whole-kernel corn
1 cup chopped red bell pepper
1/4 cup chopped fresh cilantro
2 tbsp fresh lime juice

Directions:

Preheat broiler.
Heat oil in a large nonstick skillet over medium-high heat. Add tomato and beans; sauté 3 minutes. Add spinach; sauté 3 minutes or until liquid evaporates, stirring occasionally. Remove from heat; mash beans slightly.
Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 cup bean mixture and 1/4 cup cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges.
While quesadillas broil, combine corn and remaining ingredients in a small saucepan. Cook over medium heat for 2 minutes or until warm, stirring frequently. Serve warm salsa with quesadillas.
Kitchen tip
Quesadillas are fun finger food and a great way to get your toddler to eat veggies. Offer him a small spoonful of the salsahe might surprise you and like it!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.38 Kcal (952 kJ)
Calories from fat	48.9 Kcal
		% Daily Value*
Total Fat	5.43g	8%
Sodium	8.65mg	0%
Potassium	481.97mg	10%
Total Carbs	40.68g	14%
Sugars	16.84g	67%
Dietary Fiber	5.21g	21%
Protein	11.39g	23%
Vitamin C	62.5mg	104%
Vitamin A	1.2mg	39%
Iron	20.5mg	114%
Calcium	23.6mg	2%

Amount Per 100 g
Calories	70.57 Kcal (295 kJ)
Calories from fat	15.18 Kcal
		% Daily Value*
Total Fat	1.69g	8%
Sodium	2.69mg	0%
Potassium	149.59mg	10%
Total Carbs	12.63g	14%
Sugars	5.23g	67%
Dietary Fiber	1.62g	21%
Protein	3.53g	23%
Vitamin C	19.4mg	104%
Vitamin A	0.4mg	39%
Iron	6.4mg	114%
Calcium	7.3mg	2%

* 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.

Tastes

salty
savory
bitter
sweet

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