Kid-friendly Cheesy Black Bean Quesadillas
Here is a perfect example of the fact that the simplest foods can be so very satisfying. The premise of this dish starts with melted cheese, healthy black beans and fresh salsa tucked between two buttery, crisp tortillas. From there you can spark them up in any number of ways.
- 1 cup chopped tomato
- 1 green onion, chopped
- 1 tablespoon chopped cilantro
- 1 tablespoon lime juice
- 1/2 cup cooked black beans
- 1/2 teaspoon salt
- Hot sauce to taste
- Softened butter or vegetable oil
- 8 whole wheat, corn or sprouted corn tortillas
- 8 ounces Monterey Jack or Cotija cheese, grated
- Combine the tomatoes, green onion, cilantro, lime juice, black beans, salt and hot sauce in a bowl.
- To assemble and cook a quesadilla, spread or brush the softened butter or vegetable oil on one side of two tortillas. Place one tortilla butter-side down in a 10-inch or larger skillet over medium heat. Spread one quarter of the cheese on top of the tortilla and top with a generous spoonful of the black bean mixture (and any other ingredients you may want to use). Place the other tortilla, butter side up, on top of all this.
- Cook until the bottom tortilla is nice and golden brown, using a pancake turner, carefully turn the quesadilla over and cook until nicely golden brown. Repeat process 3 more times with remaining tortillas and filling.
- To serve, cut each quesadilla into 6 or 8 wedges and serve any extra salsa on the side.
Tips & Notes
- Hint: keep the quesadillas warm in a 200°F oven until all are cooked.
- Variations: try layering grilled chicken breast, baby shrimp, black olives, pumpkin seeds, guacamole or roasted peppers into your quesadilla. Use your imagination!
619 calories, 29 g. fat, 66 mg. cholesterol, 1269 mg. sodium, 61 g. carbohydrate, 8 g. fiber, 26 g. protein