Saturday, June 19, 2010

poblano, mango and black bean quesadillas

the poblano, mango and black bean quesadilla is a recipe from "cooking light" that i found last year. from the first bite, i became obsessed with this recipe. all of the flavors come together so perfectly to make it such a sweet and savory dish.perfect for a light lunch, these quesadillas are quick and easy to make.

to make these quesadillas, you first want to cook/ sautee the filling of black beans, poblano and chopped onions. before you add the mixture to the tortillas, you add in some chopped mango to give it a sweet taste. you then spray a broiler sheet with cooking spray, and create your quesadillas on top of that. once you broil the quesadillas, they are all ready to serve.

  • 1  teaspoon  olive oil
  • 1 1/2  cups  presliced onion
  • 1/2  teaspoon  dried oregano
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  black pepper
  • 1  poblano chile, seeded and chopped
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1  cup  jarred sliced peeled mango (such as Del Monte SunFresh)
  • 1/3  cup  cubed peeled avocado
  • 4  (8-inch) fat-free flour tortillas
  • Cooking spray
  • 1/2  cup  (2 ounces) shredded reduced-fat sharp cheddar cheese

Preheat broiler.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.
Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.


this recipe makes 4 servings, with each serving containing 334 calories and 13.2 g of protein. this is a perfect option for a light summer lunch, and a great recipe to feed any picky kids in your life.

the recipe can be found here.

happy eating,

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