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Black Bean Mushroom Quesadillas

A hearty vegetarian snack, lunch or dinner.

Black Bean Mushroom Quesadillas Photo
Yield: Serves 1

Ingredients

  • 1 whole grain tortilla
  • 1/4 cup black beans (if canned, rinse)
  • 1/4 red pepper, chopped
  • 4 small mushrooms, sliced
  • 1/4 cup fresh spinach, chopped
  • 2 Tbsp. reduced-fat cheddar cheese, shredded
  • cooking spray
  • 1/4 cup fresh salsa
  • 1/2 avocado sliced
  • 1 Tbsp. fat-free sour cream

Instructions

  1. In a small saute pan, set to medium heat and spray with cooking spray. Add black beans, peppers, mushrooms and spinach, cook for about 3-5 minutes.

  2. In a larger skillet, lay the tortilla flat and cover one half with 1 Tbsp. cheese. Top half with vegetable mixture. Then cover with remaining cheese and fold tortilla. Flip after about 2 minutes. (Do not put oil or butter on tortilla, this should toast dry.)

  3. Slice in half. Serve with salsa, avocado and sour cream, if desired.

Source: Brandi Koskie



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(Page 1 of 1, 2 total comments)

userfile
inezreyes

loved it. Added low sodium seasonings though

posted Jan 13th, 2011 11:43 pm


Pat Burgess

What is the calorie, fat, fiber content, sounds good, but need to know this type of information?

posted Apr 18th, 2009 10:09 am



   
 

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