See Also: Cheese and Bean Quesadillas(recipes)
Black Bean Quesadillas(recipes)
Mexican cheese quesadillas(recipes)
Broccoli-Cheese Quesadillas(recipes)
Quesadillas with spinach and goats' cheese(recipes)
Mexicali Bean & Cheese Salad(recipes)
Bean and Cheese Burritos with Tomato-Mango Salsa(recipes)
Turkey Ham Quesadillas(recipes)
Chicken Quesadillas(recipes)
Taco Quesadillas(recipes)

Cheese and Bean Quesadillas (recipes)


Cheese and Bean Quesadillas

Prep and Cook Time: 20 minutes

Yield: Makes 6 servings

Beans are an excellent source of fiber and are high in carbohydrate. The refried beans in this recipe, made from canned pinto beans, are prepared without the traditional fat.





Ingredients:



1can (15 ounces) pinto beans, rinsed and drained

1/2cup salsa

1teaspoon chili powder

4(10-inch) flour tortillas

1cup (4 ounces) shredded Monterey Jack cheese

1/4cup chopped fresh cilantro

1/4cup sour cream









Preparation:





1.Place beans in medium saucepan; mash with potato masher or fork. Stir in salsa and chili powder. Cook and stir over medium heat until bubbly. Reduce heat to low. Simmer 5 minutes, adding more salsa if mixture becomes dry.2.Spray griddle with nonstick cooking spray. Heat over medium heat until hot. Brush 1 tortilla lightly on both sides with water. Heat on griddle until lightly browned. Turn tortilla. Spread with half of bean mixture; sprinkle with 1/2 cup cheese and 2 tablespoons cilantro. Top with a second tortilla and press lightly. Brush top of tortilla with water. Carefully turn quesadilla to brown and crisp second side. Remove from heat; repeat with remaining tortillas. Cut each quesadilla into 6 wedges. Serve with sour cream.









Nutritional Information:







Serving Size: 2 wedges







Protein

12 g







Fiber

1 g







Carbohydrate

25 g







Cholesterol

11 mg







Total Fat

4 g







Calories from Fat

19 %







Calories

187







Sodium

570 mg









Dietary Exchange:







Starch

1-1/2







Meat

1-1/2