Thursday, October 8, 2009

Black Bean and Corn Quesadillas

1 can black beans drained and rinsed
1 cup canned corn (no salt added)
1/2 cup chopped red onion
1/2 cup chopped green pepper
5 servings four cheese mexican blend
5 burrito size flour tortillas
olive oil
salt
taco seasoning (optional)

1. Place a skillet over medium-high heat and pour in the corn. Heat until toasted and set aside.
2. Saute the onion and pepper in a very small amount of olive oil, then add the corn and black beans back in (if adding taco seasoning, add here). Heat through, mashing the beans slightly.
3. Set aside corn and bean mixture.

Perform the following steps for each tortilla:
4. Heat in a skillet over medium heat until warm and soft.
5. Brush one side with olive oil and sprinkle liberally with salt.
6. Flip over and fill with 1/5 of the black bean and corn mixture on one 1/2 of the tortilla.
7. Sprinkle 1 serving of cheese on top of that and fold over.
8. Grill both sides in a non stick skillet until brown on each side and the cheese has melted.

Makes 5 servings - 1 Quesadilla per serving

Nutrition Info per Serving:
Calories: 336
Fat: 12.6
Fiber: 6.9

1 comment:

  1. Your forgot the taco seasoning on this one. You always forget the taco seasoning on this one :)

    ReplyDelete