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Red Bean Quesadilla

Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.

  • 20 minutes
  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 4 8-inch whole wheat tortilla
  • 1 cup frozen spinach
  • 1/2 cup shredded Monterey Jack or Cheddar cheese
  • 1 avocado
  • 1 can 15.5 ounce low-sodium red kidney beans
  • garlic powder or dry herbs

Steps

1

Using a fork, mash beans in a bowl until slightly chunky. Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.

2

Place 1 tortilla on a plate and top with half the mashed beans.

3

Top the beans with 1/2 cup of the spinach.

4

Top the spinach with half the cheese.

5

Top the cheese with half the avocado. (optional)

6

Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.

7

Repeat with the remaining 2 tortillas.

8

Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet. Cook until golden brown, about 1 to 2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)

9

Repeat with the remaining quesadilla.

10

Cut each quesadilla into quarters. Serve warm.

Ingredients

Serving Size: 1/2 quesadilla

NutrientsAmount
Total Calories326
Total Fat9 g
Saturated Fat5 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol22 mg
Carbohydrates48 g
Dietary Fiber11 g
Total Sugars3 g
Added Sugars included0 g
Protein18 g
Minerals
Calcium280 mg
Potassium596 mg
Sodium509 mg
Copper380 mcg
Iron4 mg
Magnesium125 mg
Phosphorus360 mg
Selenium31 mcg
Zinc3 mg
Vitamins
Vitamin A386 mcg RAE
Vitamin B60.3 mg
Vitamin B120.2 mcg
Vitamin C2 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K302 mcg
Folate131 mcg DFE
Thiamin0.3 mg
Riboflavin0.4 mg
Niacin3 mg
Choline60 mg

Source:

  • USDA Center for Nutrition Policy and Promotion