Directions:
- Combine beans and ground cumin in a small bowl.
- Place 1/4 cup bean mixture on each of 4 tortillas; mash with a fork to within 1/2-inch of the sides. Sprinkle each portion with 1 teaspoon jalapeños; top with 2 tablespoons chiles and 1 tablespoon black beans. Arrange 2 tomato slices on each portion; top with 3 tablespoons cheese, 1 teaspoon cilantro, and remaining tortillas.
- Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula; cover and refrigerate.
- Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add 1 quesadilla; cook 3 minutes on each side or until golden. Remove quesadilla from skillet. Set aside; keep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges. Serve warm with yogurt cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 457.64 Kcal (1916 kJ) | ||
| Calories from fat | 57.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.33g | 10% | |
|---|---|---|---|
| Cholesterol | 3.14mg | 1% | |
| Sodium | 345.05mg | 14% | |
| Potassium | 1304.94mg | 28% | |
| Total Carbs | 80.77g | 27% | |
| Sugars | 7.35g | 29% | |
| Dietary Fiber | 15.68g | 63% | |
| Protein | 21.3g | 43% | |
| Vitamin C | 23.4mg | 39% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 5.3mg | 29% | |
| Calcium | 168.1mg | 17% | |
| Amount Per 100 g | |||
| Calories | 172.61 Kcal (723 kJ) | ||
| Calories from fat | 21.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.39g | 10% | |
|---|---|---|---|
| Cholesterol | 1.18mg | 1% | |
| Sodium | 130.15mg | 14% | |
| Potassium | 492.2mg | 28% | |
| Total Carbs | 30.47g | 27% | |
| Sugars | 2.77g | 29% | |
| Dietary Fiber | 5.91g | 63% | |
| Protein | 8.03g | 43% | |
| Vitamin C | 8.8mg | 39% | |
| Iron | 2mg | 29% | |
| Calcium | 63.4mg | 17% | |
* 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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