Ingredients
-
1 15-ounce can black beans, rinsed
-
½ cup shredded Monterey Jack cheese, preferably pepper Jack
-
1/2 cup prepared fresh salsa (see Tip), divided
-
4 8-inch whole-wheat tortillas
-
2 teaspoons canola oil, divided
-
1 ripe avocado, diced
Directions
-
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
-
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Tips
Tip: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
Nutrition Facts (per serving)
375 | Calories |
16g | Fat |
45g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 375 | |
% Daily Value * | |
Total Carbohydrate 45g | 16% |
Dietary Fiber 10g | 36% |
Total Sugars 6g | |
Protein 13g | 26% |
Total Fat 16g | 21% |
Saturated Fat 5g | 23% |
Cholesterol 13mg | 4% |
Vitamin A 182IU | 4% |
Vitamin C 7mg | 8% |
Folate 89mcg | 22% |
Sodium 608mg | 26% |
Calcium 241mg | 19% |
Iron 3mg | 18% |
Magnesium 18mg | 4% |
Potassium 486mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.