Low Sodium Corn Quesadilla
Delight in the vibrant flavors of a **Low Sodium Corn Quesadilla**, a nutritious twist on a classic favorite that's perfect for heart-healthy diets. Highlighting the natural sweetness of fresh corn kernels and the colorful crunch of red and green bell peppers, this recipe combines wholesome ingredients with bold seasoning like smoky cumin and zesty lime. Packed with protein-rich low sodium black beans and a light sprinkle of shredded low sodium cheese, these quesadillas are crisped to golden perfection in olive oil for a satisfying, guilt-free meal. Ready in just 30 minutes, this dish is ideal for busy weeknights or a quick lunch, offering a low salt option without compromising on taste. Serve warm with a side of salsa or avocado for a fresh, delicious pairing your family will love.
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Recipe Information
Ingredients
- 4 pieces Corn tortillas
- 1.5 cups Fresh corn kernels
- 1 medium-sized Red bell pepper
- 1 medium-sized Green bell pepper
- 1 cup Low sodium black beans
- 1 cup Shredded low sodium cheese
- 2 tablespoons Olive oil
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Cumin powder
- 0.25 cup Chopped fresh cilantro
- 1 whole Lime
Instructions
Begin by preparing the vegetables. Dice the red and green bell peppers into small cubes.
In a medium-sized bowl, combine the fresh corn kernels, diced bell peppers, and low sodium black beans.
Season the vegetable mixture with ground black pepper and cumin powder. Stir well to combine the flavors.
Add the chopped fresh cilantro to the mixture, squeezing one fresh lime over it for added flavor. Mix thoroughly.
Heat a skillet over medium heat and add one tablespoon of olive oil.
Place one tortilla onto the skillet. Add a quarter of the vegetable mixture and spread it evenly over half the tortilla. Top with a quarter cup of shredded low sodium cheese.
Fold the tortilla over to cover the filling. Press down gently with a spatula.
Cook the quesadilla for about 3-4 minutes, or until the bottom is golden brown. Carefully flip the quesadilla to cook the other side for another 3-4 minutes, or until the cheese is melted and the tortilla is crispy.
Remove the quesadilla from the skillet and repeat the process with the remaining tortillas and filling, adding more olive oil to the skillet as needed.
Once all quesadillas are cooked, let them cool slightly, then cut each into thirds or quarters and serve warm.
Nutrition Facts
Calories |
340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 77 mg | 3% | |
| Total Carbohydrate | 43.0 g | 16% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 6.2 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 262 mg | 20% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 558 mg | 12% | |
*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.
