I am trying to eat meatless more often. Quesadillas are an easy way to do it. Here’s a quick and simple recipe that has lots of veggies as well as flavor and all kinds of other good stuff for you!
15 ounces black beans, canned, rinsed and drained
1 each red onion, chopped
1/2 cup frozen corn kernels
1 1/2 each summer squash, chopped
1 each zucchini, chopped
3 tablespoons green chiles, chopped
4 each tortilla, whole wheat 96% fat free flour
1/2 cup cheddar cheese, shredded
4 teaspoons light sour cream
salt and pepper, to taste
1 cup salsa, fresh (or pico de gallo)
1 each avocado, diced
olive oil spray
1. Add onion, corn, squash and zucchini to nonstick pan coated with olive oil spray. Saute until tender. Salt and pepper to taste.
2. When veggies are done cooking, mix well with black beans, green chiles and cheese. Place one tortilla down in sprayed nonstick pan and add 1/4 of mixture on half of the tortilla. Fold other half over. Spray that side with olive oil spray, too. Cook both sides until lightly browned and cheese is melted through.
3. Serve with sour cream, avocado and salsa or pico de gallo.
Notes: You can also cook with the avocado inside to make it creamier or mash the avocado up with the sour cream and serve that way.
Per Serving (excluding unknown items): 445 Calories; 16g Fat (31.9% calories from fat); 18g Protein; 61g Carbohydrate; 13g Dietary Fiber; 15mg Cholesterol; 1087mg Sodium.
Exchanges: 1 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.