Black Bean Quesadillas

All beans boast lots of fibre and protein, but black beans contain the most antioxidants of any bean. In fact, black beans have as many antioxidants as grapes and cranberries and ten times as many as oranges! Nutrition aside, this meatless entrée makes a fun appetizer, too—slice into small wedges and serve. If desired, swap goat cheese with feta or Monterey Jack, or omit the cheese to make it vegan.

Ingredients:

  • 1 tsp vegetable oil
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 19-oz. can black beans, rinsed and drained
  • ½ cup salsa (look for varieties with less than 175 mg of sodium per serving)
  • ½ tsp cumin
  • ½ green pepper, finely chopped
  • ½ cup (4-oz.) goat cheese, crumbled
  • ½ cup fresh cilantro, chopped
  • 4 large (7-8”) whole grain tortillas

Directions:

  1. In a large skillet, heat oil over medium heat. Add onion and garlic; stirring frequently until onions are translucent and slightly soft, about 3 minutes.
  2. Stir in black beans, salsa, cumin and green pepper; cook 2 minutes, mashing beans slightly.
  3. Remove skillet from heat; stir in goat cheese and cilantro.
  4. Wipe skillet clean with a paper towel. Place a tortilla on skillet, spread on bean mixture and top with another tortilla. Cook until golden, about 2 minutes per side.
  5. Remove from heat; repeat with remaining tortillas. Slice quesadillas into quarters.
  6. Garnish with salsa, low-fat sour cream and chopped fresh cilantro. Serves 4.

Tips:

  • Instead of pan frying, cook quesadillas on a grill or sandwich press, or place on a baking sheet and bake at 400 F for 10 minutes or until hot and golden brown.
  • Short on time? Omit onion and garlic, and cook beans, salsa, cumin, green pepper, goat cheese and cilantro 2-3 minutes over medium heat or until heated through. Continue with recipe as directed.

Per serving: 386 calories, 14 g fat (6 g sat, 0 g trans), 496 mg sodium, 12 g fibre, 20 g protein

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