Black Bean Quesadillas from Healthy Diabetic Recipes

Black Bean Quesadillas Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
4 flour tortillas - (8" dia)
3/4 cup shredded reduced-fat Monterey Jack or
reduced-fat Cheddar cheese - (3 oz)
1/2 cup canned black beans, rinsed, drained
2 green onions with tops, sliced
1/4 cup minced fresh cilantro
1/2 tsp ground cumin
1/2 cup salsa
2 tbsp nonfat sour cream, plus
2 tsp nonfat sour cream

Recipe Instructions:

Preheat oven to 450 degrees. Spray large nonstick baking sheet with cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.

Combine beans, green onions, cilantro and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Coat tops with cooking spray.

Bake 10 to 12 minutes or until cheese is melted and tortillas are lightly browned. Cut into quarters; top each tortilla wedge with 1 tablespoon salsa and 1 teaspoon sour cream. Transfer to serving plate.

This recipe yields 8 servings.

Exchanges Per Serving: 1 Starch, 1/2 Meat.

Nutrition Facts: Calories 105; Calories from fat 30%; Total Fat 4g; Saturated Fat 1g; Protein 7g; Carbohydrates 13g; Cholesterol 8mg; Sodium 259mg; Dietary Fiber 1g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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