Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
1 quesadilla + about 1 1/2 cups salsa; serves 2
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Calories
1779 kcal
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Course
Lunch
Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa
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This is the type of meal that in a restaurant could be a major diet de-railer. Fortunately, I’ve got a lightened up version that’s easy and ready in 15 minutes. An overview of the nutritional stats is provided in the blog post and is an easy meal to keep under 350 calories. The dish is vegetarian, or keep vegan by using vegan cheese. Plant-based meals like this that are full of fiber from the beans, corn, mango, avocado, and tortilla shells keep you full for a long time. The healthy fat in the avocado, and the protein in the beans and cheese, make the quesadillas hearty and satisfying.
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Ingredients
Avocado-Mango-Chipotle Salsa
- 1 medium ripe Hass avocado peeled, pitted, and diced in 1/4-inch pieces
- 1 cup diced mango in 1/4-inch pieces (I used frozen)
- Juice from 1/2 Lime
- about 1 teaspoon chipotle seasoning or to taste
- pinch salt and pepper optional and to taste
Corn and Bean Quesadillas
- 2 fajita or soft taco shells (try fajita whole wheat
- ¼ cup chunky bean and corn salsa (I used a storebrand or try Cowboy Caviar
- ¼ cup shredded cheese (Daiya
Instructions
- Avocado-Mango-Chipotle Salsa – Combine all ingredients in a small bowl, tossing gently to mix thoroughly.
- Taste salsa and adjust chipotle seasoning, salt, pepper, or lime juice ratios if necessary. Cover with plasticwrap to help prevent oxidation of avocado; set aside while preparing the quesadilla. Salsa is best fresh, but extra will keep for up to 2 days airtight in the refrigerator, although some oxidation will occur.
- Corn and Bean Quesadillas – Place one fajita shell into a non-stick skillet.
- Spoon on salsa in an even flat layer, leaving a small bare 1/2-inch margin around the perimeter.
- Evenly sprinkle with cheese.
- Top with the other fajita shell.
- Turn stove to medium-high heat, and once pan is warm, cook for about 3 minutes on first side. If you have a lid, cover skillet to encourage cheese to melt.
- Uncover skillet, flip quesadilla over, and cook on second side for 1 to 3 minutes, or until done to taste preference.
- Transfer quesadilla from skillet to plate, top with Avocado Mango Chipotle Salsa, and serve immediately. Quesadillas are best warm and fresh.
Nutrition Information
Show Details
Serving
1
Calories
1779kcal
(89%)
Carbohydrates
172g
(57%)
Protein
106g
(212%)
Fat
75g
(115%)
Saturated Fat
22g
(110%)
Polyunsaturated Fat
44g
Trans Fat
1g
Cholesterol
268mg
(89%)
Sodium
2107mg
(88%)
Fiber
19g
(76%)
Sugar
35g
(70%)
Nutrition Facts
Serving: 1quesadilla + about 1 1/2 cups salsa; serves 2
Amount Per Serving
Calories 1779 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 1779kcal | 89% |
| Carbohydrates | 172g | 57% |
| Protein | 106g | 212% |
| Fat | 75g | 115% |
| Saturated Fat | 22g | 110% |
| Polyunsaturated Fat | 44g | 259% |
| Trans Fat | 1g | 50% |
| Cholesterol | 268mg | 89% |
| Sodium | 2107mg | 88% |
| Fiber | 19g | 76% |
| Sugar | 35g | 70% |
* Percent Daily Values are based on a 2,000 calorie diet.
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