Red Bean Quesadilla
Makes:
4 Servings
Cook Time:
20 minutes
Preparation Time:
20 minutes
Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.
Ingredients
- 4 8-inch whole wheat tortilla
- 1 cup frozen spinach (thawed and squeezed to remove excess liquid)
- 1/2 cup shredded Monterey Jack or Cheddar cheese
- 1 avocado (peeled pitted chopped)
- 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water)
- garlic powder or dry herbs (optional)
Directions
- 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.
- Place 1 tortilla on a plate and top with half the mashed beans.
- Top the beans with 1/2 cup of the spinach.
- Top the spinach with half the cheese.
- Top the cheese with half the avocado. (optional)
- Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
- Repeat with the remaining 2 tortillas.
- 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.)
- Repeat with the remaining quesadilla.
- Cut each quesadilla into quarters. Serve warm.
Notes
USDA Center for Nutrition Policy and Promotion
