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Lite Black Bean and Spinach Quesadillas Recipe

Lite Black Bean and Spinach Quesadillas Recipe

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Ingredients:

Serving

1/2 tbsp canola oil
1 small purple onion, finely chopped
1 large carrot, grated
1/2 cup chopped or grated purple cabbage
2 cups spinach leaves, chopped and stems removed
3 tbsp fresh cilantro
1 (15 oz) can reduced sodium black beans
1/2 tsp cumin
1/2 tsp chili powder
4 whole wheat tortillas
1 tbsp low-fat sharp cheddar cheese, grated
1 tbsp feta cheese, crumbled
2 tbsp lowfat mozzarella cheese, grated
1/2 cup low-fat plain yogurt
1/2 cup salsa
1/2 cup avocado, chopped

Directions:

Sauté onion, carrot and cabbage in oil for 3-5 minutes.
Add spinach, cilantro, beans and seasonings.
Cook until spinach is wilted.
Keep warm.
Heat 1 tsp. canola oil in frying pan over medium-high heat.
Spritz or brush a tortilla on both sides with a small amount of water.
Place in the pan and cook until lightly browned and crisp.
Spoon in the warm filling and double over.
Sprinkle each quesadilla with cheese and place a dollop of yogurt and salsa on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	142.94 Kcal (598 kJ)
Calories from fat	60.42 Kcal
		% Daily Value*
Total Fat	6.71g	10%
Cholesterol	7.78mg	3%
Sodium	365.64mg	15%
Potassium	564.47mg	12%
Total Carbs	15.8g	5%
Sugars	5.93g	24%
Dietary Fiber	4.84g	19%
Protein	7.24g	14%
Vitamin C	13.5mg	23%
Vitamin A	0.2mg	7%
Iron	1.3mg	7%
Calcium	175.1mg	18%

Amount Per 100 g
Calories	87.06 Kcal (365 kJ)
Calories from fat	36.8 Kcal
		% Daily Value*
Total Fat	4.09g	10%
Cholesterol	4.74mg	3%
Sodium	222.68mg	15%
Potassium	343.78mg	12%
Total Carbs	9.62g	5%
Sugars	3.61g	24%
Dietary Fiber	2.95g	19%
Protein	4.41g	14%
Vitamin C	8.2mg	23%
Vitamin A	0.1mg	7%
Iron	0.8mg	7%
Calcium	106.7mg	18%

* 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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