Low Fat Beans Quesadilla
Satisfy your Tex-Mex cravings guilt-free with this flavorful Low Fat Beans Quesadilla recipe! Packed with protein-rich black beans, vibrant red bell peppers, fresh cilantro, and the warm spice of chili powder and cumin, this dish combines wholesome ingredients and bold flavors into a perfectly crispy quesadilla. Whole wheat tortillas and low-fat shredded cheese make it a lighter yet satisfying option for lunch or dinner. The skillet-cooking method ensures a golden brown finish that's crunchy on the outside and gooey on the inside without excess oil. Ready in just 20 minutes, this easy-to-follow recipe is perfect for anyone seeking a quick and healthy meal that doesn’t skimp on flavor. Serve these quesadilla wedges warm with your favorite salsa or yogurt dip for a delicious low-fat treat that’s sure to impress!
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Recipe Information
Ingredients
- 2 pieces Whole wheat tortillas
- 1 cup Canned black beans
- 0.5 cup Low-fat shredded cheese
- 0.5 cup Chopped red bell pepper
- 0.25 cup Chopped green onions
- 2 tablespoons Chopped fresh cilantro
- 0.5 teaspoon Chili powder
- 0.5 teaspoon Ground cumin
- 1 light spray Olive oil spray
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain and rinse the canned black beans thoroughly under cold running water to remove excess sodium.
In a medium-sized mixing bowl, combine the black beans, red bell pepper, green onions, cilantro, chili powder, ground cumin, salt, and black pepper. Mix well until all the ingredients are evenly distributed.
Lightly spray a large non-stick skillet with olive oil spray and preheat over medium heat.
Place one whole wheat tortilla on a flat surface and spread half of the bean mixture evenly over the tortilla.
Sprinkle a quarter cup of low-fat shredded cheese over the bean mixture.
Place the second tortilla on top to cover completely.
Carefully transfer the filled tortilla to the preheated skillet. Cook for about 3-4 minutes, or until the bottom tortilla is golden brown and crisp. Use a spatula to press down slightly to ensure even heating.
Flip the quesadilla carefully using a spatula and cook the other side for another 3-4 minutes until the cheese has melted and the tortilla is crispy and golden brown.
Once cooked, remove the quesadilla from the skillet and let it sit for a minute before cutting.
Using a sharp knife or pizza cutter, cut the quesadilla into wedges and serve warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2292 mg | 100% | |
| Total Carbohydrate | 104.6 g | 38% | |
| Dietary Fiber | 28.1 g | 100% | |
| Total Sugars | 9.2 g | ||
| Protein | 42.1 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 635 mg | 49% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1454 mg | 31% | |
*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.
