February 14, 2014

Guest Post: 5-Ingredient, 15-Minute Quesadillas!

While I’m busy studying for midterms, the wonderful Leandra, a soon-to-be dietitian from my school is sharing a Quesadillas recipe on the blog today. Enjoy it! And thanks Leandra for sharing :)


This simple Mexican-inspired recipe is great for many reasons. At about 215 calories per quesadilla, they make a fantastic light lunch or dinner on their own or paired with a side. Filled with protein and fiber, they’ll keep you full until your next meal. Best of all, it takes only 15 minutes from start to finish!


Ingredients
-6 medium whole wheat tortillas (measured ~7 inch diameter)
-1 can black beans (540ml, 19 fl. oz.)
-1 cup salsa
-1 medium avocado
-½ cup grated 3 cheese Mexicana (Cheddar, Colby, Monterey Jack)
-(Optional – sour cream, ~1 tsp. per quesadilla)

Steps
1. Open your can of black beans and rinse them in a colander.  This helps get rid most of the sodium. Leave them there for now.


2. Chop your ripe avocado into 1-2cm x 1-2cm pieces.
3. Mix the beans, salsa, avocado and cheese together in a medium bowl using a spoon.




4. Place your tortilla on a plate and fill half of it with the mixture.



5. Fold the tortilla over and put it on a nonstick frying pan at medium heat. (If you don’t have a nonstick pan, you can spray a bit of Pam so that the tortillas won’t stick.)


6. After 2 or 3 minutes, when the tortilla becomes golden, flip the quesadilla.
7. After 1 or 2 more minutes, your quesadilla is ready!
8. If you’d like, put a dollop of sour cream on top and garnish with any fresh herb.


¡Buen provecho!

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