BLACK BEAN QUESADILLAS*
Source of Recipe
Source: "The Complete Diabetes Prevention Plan"
List of Ingredients
Yield: 16 appetizers
- 1 cup canned, drained black beans
- 1 teaspoon chili powder
- 2 tablespoons canned chopped green chilies
- 4 whole-wheat flour tortillas (8-inch rounds)
- 1 cup shredded nonfat or reduced-fat Mexican blend
or Monterey Jack cheese
- 1/4 cup nonfat or light sour cream
- 2 tablespoons chopped fresh tomatoes
or chunky-style salsa
- 2 tablespoons chopped fresh cilantro
or sliced scallions
Combine the beans and chili powder in a small bowl
and mash with a fork. Stir in the green chilies.
Lay a tortilla on a flat surface and sprinkle the bottom half
only with 2 tablespoons of the cheese. Top the cheese with a
quarter of the bean mixture and 2 more tablespoons of cheese.
Fold the top half of the tortilla over to enclose the filling.
Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with nonstick
cooking spray and preheat over medium heat until a drop
of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about
1-1/2 minutes, or until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then
turn with a spatula. Cook for an additional 1-1/2 minutes,
or until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each
one into 4 wedges. Serve hot accompanied by the sour cream,
tomatoes or salsa, and cilantro or scallions.
Nutritional Information Per Serving (per appetizer):
Calories: 57, Carbohydrate: 9 g, Cholesterol: 1 mg,
Fat: 1 g, Saturated Fat: 0.1 g, Fiber: 1.4 g,
Protein: 4 g, Sodium: 195 mg, Calcium: 73 mg
Diabetic Exchanges: 1/2 Starch, 1/2 Very Lean Meat
Recipe
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