Black Bean Quesadillas

Black Bean Quesadillas

Serves: 8
 
 
Main Courses
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from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Black Bean Quesadillas, you'll need:
  • Nonstick cooking spray as needed
  • 4 flour tortillas - (8" dia)
  • 3/4 cup shredded reduced-fat Monterey Jack or reduced-fat Cheddar cheese - (3 oz)
  • 1/2 cup canned black beans rinsed drained
  • 2 green onions with tops sliced
  • 1/4 cup minced fresh cilantro
  • 1/2 tsp ground cumin
  • 1/2 cup salsa
  • 2 tbsp nonfat sour cream plus
  • 2 tsp nonfat sour cream

Method

  • Preheat oven to 450 degrees
  • Spray large nonstick baking sheet with cooking spray
  • Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.
Nutritional Facts (Per Serving)
Calories 105, Calories from fat 30%, Total Fat 4g, Saturated Fat 1g, Protein 7g, Carbohydrates 13g, Cholesterol 8mg, Sodium 259mg, Dietary Fiber 1g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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