Prep Time: 25 minutes Cook Time: 20 minutes Serving Size: 1 folded quesadilla Serves: 6
Nutrition Facts |
|
| Serving Size 1 quesadilla (247g) | 6 servings per container |
| Amount per serving | |
| Calories 280 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 610mg | 27% |
| Total Carbohydrate 40g | 15% |
| Dietary Fiber 7g | 25% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 15g | |
| Vitamin D 0mcg | 0% |
| Calcium 134mg | 10% |
| Iron 2mg | 10% |
| Potassium 581mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
INGREDIENTS
½ of a 15.5-ounce can black beans, no
salt added
2 medium zucchini
1 bunch fresh spinach (about 4 cups)
1 ear fresh corn or 1 cup canned corn
4 ounces low-fat cheddar cheese
1 tablespoon canola oil
Pinch ground cayenne pepper
1-2 teaspoons water
½ teaspoon ground black pepper
6 (8-inch) whole wheat flour tortillas
Nonstick cooking spray
Optional:
3 tablespoons fresh parsley or cilantro
STEPS
- In a colander, drain and rinse black beans.
- Rinse zucchini. Cut into thin slices or shred with a grater.
- Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
- If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using
canned corn, drain. - Grate cheese.
- In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne
pepper. Cook until zucchini is semi-soft, about 5 minutes. - Add corn and spinach. Cover and cook until tender, stirring a few times, about 5
minutes more. Remove from heat. - Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a
fork. Add 1-2 tablespoons water to make a bean-and-veggie paste. - Season mixture with black pepper. If using parsley or cilantro, add now. Transfer
mixture to medium bowl. - Spread vegetable mixture evenly on half of each tortilla. Sprinkle cheese on top.
Fold tortillas over. Press lightly with spatula to flatten. - Spray skillet lightly with nonstick cooking spray. Heat over medium-high heat. Add
one folded tortilla. Cook about 4 minutes per side or until both sides of tortilla are
golden brown. Repeat until all quesadillas are cooked. - Cut each quesadilla into 2 wedges. Serve while hot.
Nutrition Facts |
|
| Serving Size 1 quesadilla (247g) | 6 servings per container |
| Amount per serving | |
| Calories 280 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 2g | 10% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 610mg | 27% |
| Total Carbohydrate 40g | 15% |
| Dietary Fiber 7g | 25% |
| Total Sugars 4g | |
| Includes 0g Added Sugars | 0% |
| Protein 15g | |
| Vitamin D 0mcg | 0% |
| Calcium 134mg | 10% |
| Iron 2mg | 10% |
| Potassium 581mg | 10% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
An Equal Opportunity Institution
*Adapted from Share Our Strength’s Cooking Matters.®
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
