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.
[ingredients]
- 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.
[summary]
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,
kels
