Pinto Bean and Feta Cheese Quesadillas |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 8 |
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A fat-free spicy bean mixture and a sprinkling of low-fat, high-flavor feta cheese are sandwiched between whole wheat tortillas for quesadillas that even health-conscious eaters can enjoy. Rich in carbohydrates, this dish provides lots of energy. Ingredients:
1 1/2 15- to 16-ounce cans pinto beans, drained, rinsed |
3/4 cup chopped red onion |
3/4 cup chopped fresh parsley |
1 1/2 jalapeño chilies, seeded, minced |
1 1/2 teaspoons chili powder |
1/2 teaspoon ground cumin |
8 whole wheat flour tortillas (about 8-inch diameter) |
8 tablespoons crumbled feta cheese (about 4 ounces) |
vegetable oil |
Directions:
1. Combine first 6 ingredients in processor. Using on/off turns, process until very chunky puree forms. Transfer to bowl. Season with salt and pepper. (Can be prepared 1 day ahead. Cover and chill.)
2. Place 1 tortilla on work surface. Spread with 1/4 of bean mixture. Top with 2 tablespoons cheese, then another tortilla. Heat heavy medium skillet over medium heat. Brush with oil. Add quesadilla; cook until beans are heated and tortillas are brown, about 4 minutes per side. Transfer to warm plate and cover to keep warm. Repeat with remaining tortillas, bean mixture and cheese. Cut each quesadilla into 8 wedges and serve.
3. Per Serving: calories, 222; fat, 10 g; sodium, 427 mg; cholesterol, 13 mg Nutritional analysis provided by Bon Appétit
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