Black Bean Mushroom Quesadillas
A hearty vegetarian snack, lunch or dinner.
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
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.
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.)
Slice in half. Serve with salsa, avocado and sour cream, if desired.
Source: Brandi Koskie
User Feedback
(Page 1 of 1, 2 total comments)inezreyes
loved it. Added low sodium seasonings though
posted Jan 13th, 2011 11:43 pmPat 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