See Also: Black Bean Quesadillas(recipes)
Cheese and Bean Quesadillas(recipes)
Black Bean Dip(recipes)
Black Bean Tostadas(recipes)
Black Bean Burgers(recipes)
Black Bean Chili(recipes)
Black Bean Salsa(recipes)
Black Bean Soup(recipes)
black-eyed bean(dictionary)
Guinness Black Bean Soup(recipes)

Black Bean Quesadillas (recipes)


Black Bean Quesadillas

Yield: Makes 8 servings



Ingredients:



Nonstick cooking spray

4(8-inch) flour tortillas

3/4cup (3 ounces) shredded reduced-fat Monterey Jack or Cheddar cheese

1/2cup canned black beans, rinsed and drained

2green onions with tops, sliced

1/4cup chopped fresh cilantro

1/2teaspoon ground cumin

1/2cup salsa

2tablespoons plus 2 teaspoons fat-free sour cream

Chopped fresh cilantro (optional)









Preparation:





1.Preheat oven to 450°F. Spray large nonstick baking sheet with nonstick cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.2.Combine beans, green onions, cilantro and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Spray tops with cooking spray.3.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. Garnish with chopped fresh cilantro.









Nutritional Information:







Serving Size: 1 quesadilla wedge (with 1 tablespoon salsa and 1 teaspoon sour cream) without garnish







Sodium

259 mg







Protein

7 g







Fiber

1 g







Carbohydrate

13 g







Cholesterol

8 mg







Saturated Fat

1 g







Total Fat

4 g







Calories from Fat

30 %







Calories

105









Dietary Exchange:







Meat

1/2







Starch

1