Directions:
- Preheat oven to 400 degrees. Spray 8 9 inch squares of foil with nonstick cooking spray.
- Place 1 tortilla on 4 sheets of foil; sprinkle each with 1/4 of the cheese. Set aside.
- In a small saucepan of boiling water, cook broccoli for 3 minutes or until bright green and tender. Drain; arrange broccoli on the cheese topped tortillas.
- In a small bowl, mash the beans and lime juice to make a paste; stir in the chilies, cilantro and scallions. Spread 1/4 of this mixture on each cheese topped tortilla.
- Top each cheese topped tortilla with a plain tortilla and then a piece of foil, sprayed side down. Crimp the edges of the foil together with your fingers so it is sealed.
- Place foil packets on a baking sheet. Bake 7 minutes until heated through.
- Serve seach quesadilla with 2 Tablespoons salsa and 1 1/2 teaspoons sour cream.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 460.08 Kcal (1926 kJ) | ||
| Calories from fat | 135.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15g | 23% | |
|---|---|---|---|
| Cholesterol | 30.49mg | 10% | |
| Sodium | 725.8mg | 30% | |
| Potassium | 804.61mg | 17% | |
| Total Carbs | 60.48g | 20% | |
| Sugars | 3.56g | 14% | |
| Dietary Fiber | 8.55g | 34% | |
| Protein | 21.94g | 44% | |
| Vitamin C | 59.1mg | 98% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 3.9mg | 21% | |
| Calcium | 340mg | 34% | |
| Amount Per 100 g | |||
| Calories | 211.32 Kcal (885 kJ) | ||
| Calories from fat | 62.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.89g | 23% | |
|---|---|---|---|
| Cholesterol | 14mg | 10% | |
| Sodium | 333.37mg | 30% | |
| Potassium | 369.56mg | 17% | |
| Total Carbs | 27.78g | 20% | |
| Sugars | 1.63g | 14% | |
| Dietary Fiber | 3.93g | 34% | |
| Protein | 10.08g | 44% | |
| Vitamin C | 27.1mg | 98% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 1.8mg | 21% | |
| Calcium | 156.2mg | 34% | |
* 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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