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Cheesy Black Bean and Corn Quesadillas

 
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Sharp cheddar cheese, sauteed red onion, black bean and corn make a delicious filling for the quesadillas. Warm the assembled quesadillas in the pan, which melts the cheese nicely and crisp up the tortillas. Salsa is a great side to go along with these cheesy and warm quesadillas.

Yield

2

servings

Prep

10

min

Cook

8

min

Ready

20

min

Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon olive oil
1 each red onion
chopped
2 cloves garlic
minced
½ cup black beans
drained and rinsed
½ cup corn
frozen or fresh
1 x salt and black pepper
to taste
*
2 each flour tortillas, whole wheat
or regular tortillas
*
cup cheddar cheese
shredded
1 x salsa
to serve, optional
*
1 x cilantro
to serve, optional
*

Directions

Heat the oil in a 8-inch skillet over medium heat until hot.

Add the onions, stirring often, and cook for 6 to 8 minutes or until the onions are soft and browned.

Stir in the garlic, black bean and corn, and cook for about 3 minutes until heated through.

Season to taste with salt and black pepper. Remove from the heat.

Place the flour tortillas on a cutting board or a flat working surface.

Arrange half amount of black bean-corn filling onto one side of each tortilla.

Spread it evenly to cover half of the tortilla, and leave about ½-inch space between the filling and the edges.

Sprinkle equal amount cheddar cheese on top of black bean-corn filling.

Fold the other half of each tortilla over. Press to close.

Heat a large nonstick skillet at medium heat.

Place two assembled quesadillas side by side into the skillet.

Cook for about 3 to 4 minutes or until the cheese melts and the bottom side starts to become brown.

Carefully flip the quesadillas to the other side with a large spatula, and continue to cook for another 2 to 3 minutes until golden and brown, and cheese completely melts.

Place on serving plates, and cut into wedges.

Serve warm with salsa and cilantro if needed.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 317g (11.2 oz)
Amount per Serving
Calories 35749% of calories from fat
 % Daily Value *
Total Fat 19g 30%
Saturated Fat 9g 45%
Trans Fat 0g
Cholesterol 40mg 13%
Sodium 485mg 20%
Total Carbohydrate 11g 11%
Dietary Fiber 7g 27%
Sugars g
Protein 32g
Vitamin A 9% Vitamin C 25%
Calcium 34% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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