Quesadillas
November, 20th, 2024
Dieitician Tip
Tortillas come in two basic types: corn and wheat. If you decide to use wheat tortillas, choose the whole wheat kind. They’re made from whole-grain flour. They have more fiber than wheat tortillas made from white flour, also called “flour tortillas.”
Ingredients (Serves 8)
To make quesadilla filling:
- 15 ounce can no added salt black beans
- 1 cup and a 1/2 cup onion, diced, divided
- 1/4 teaspoon ground cumin
- 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese
- 8 10-inch whole-wheat tortillas
For the salsa:
- 10 ounces cherry tomatoes, quartered
- 1 jalapeño pepper, finely diced (optional)
- 1 garlic clove, minced (or through press)
- 1/2 cup cilantro leaves, loosely chopped
- 2 tablespoons lime juice (juice of one fresh lime)
For the topping:
- 1/2 cup plain low fat Greek yogurt
Directions
Preheat the oven to 350 F.
Drain and rinse black beans.
In a bowl, combine the black beans, 1/2 cup onion and cumin.
Sprinkle each tortilla with 1/4 cup of cheese.
Divide the bean-onion mixture among the tortillas — spread it over cheese.
Fold each tortilla in half.
On a lightly greased 9-by-13-inch baking pan, place the tortillas with space in between and cover with foil.
Bake for 5 minutes until cheese is melted. Then fold each tortilla in half. Cover with the foil and bake 5 to 10 minutes longer.
While quesadilla is baking, in a bowl combine remaining onion, tomatoes, jalapeño, garlic, cilantro leaves, and lime juice. Mix well.
Remove the foil from pan.
Cut each tortilla into 4 pieces. Serve with a tablespoon of plain low fat Greek yogurt and tomato mixture.
