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Black Bean, Corn & Avocado Quesadillas
A versatile and tasty recipe that’s quick to prepare and easy to enjoy.
Cook Time
mins
Servings: 1
Calories: 495 kcal
Course:
Appetizer , Snacks , Dinner
Cuisine:
American
Ingredients
- 2 whole wheat tortillas
- 1/4 cup sharp cheddar cheese shredded (I usually end up using less)
- 1/8 cup black beans no salt added, drained and rinsed
- 1/8 cup corn kernels frozen, thawed
- 1/4 avocado
Instructions
- Heat a nonstick skillet over medium heat. Once heated, spray with nonstick cooking spray and place 1 whole wheat tortilla in the pan.
- Place half the cheese on the tortilla. You really don't need much, just enough to act as a glue. Top the cheese with the beans, corn, and avocado. Sprinkle the remaining cheese on top of that, again just enough to act as a glue, and top with the remaining tortilla. Spray the outside of the top tortilla with cooking spray.
- Cook for about 1 - 1 1/2 minutes, then using a large spatula, flip it over. Cook on the other side for about another minute. Just until all the cheese is melted and both tortillas are browned.
- Let it cool for just a minute before cutting into four pieces. Feel free to top with salsa, sour cream, cilantro, or any topping of your choosing!
- If freezing, be sure to let them cool completely to room temperature (never freeze hot/warm food). Store them in an airtight container, vacuum seal, or in a freezer zippie.
Cup of Yum
Notes
- WW Freestyle Points: 8
Nutrition Information
Serving
1serving
Calories
495kcal
(25%)
Carbohydrates
56g
(19%)
Protein
18g
(36%)
Fat
23g
(35%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
28mg
(9%)
Sodium
885mg
(37%)
Potassium
359mg
(10%)
Fiber
11g
(44%)
Sugar
5g
(10%)
Vitamin A
367IU
(7%)
Vitamin C
6mg
(7%)
Calcium
377mg
(38%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 495
% Daily Value*
| Serving | 1serving | |
| Calories | 495kcal | 25% |
| Carbohydrates | 56g | 19% |
| Protein | 18g | 36% |
| Fat | 23g | 35% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 28mg | 9% |
| Sodium | 885mg | 37% |
| Potassium | 359mg | 8% |
| Fiber | 11g | 44% |
| Sugar | 5g | 10% |
| Vitamin A | 367IU | 7% |
| Vitamin C | 6mg | 7% |
| Calcium | 377mg | 38% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.