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Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 1 quesadilla + about 1 1/2 cups salsa; serves 2
Calories: 1779 kcal
Course: Lunch

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

    Cup of Yum
  1. Avocado-Mango-Chipotle Salsa – Combine all ingredients in a small bowl, tossing gently to mix thoroughly.
  2. 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.
  3. Corn and Bean Quesadillas – Place one fajita shell into a non-stick skillet.
  4. Spoon on salsa in an even flat layer, leaving a small bare 1/2-inch margin around the perimeter.
  5. Evenly sprinkle with cheese.
  6. Top with the other fajita shell.
  7. 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.
  8. Uncover skillet, flip quesadilla over, and cook on second side for 1 to 3 minutes, or until done to taste preference.
  9. Transfer quesadilla from skillet to plate, top with Avocado Mango Chipotle Salsa, and serve immediately. Quesadillas are best warm and fresh.

Nutrition Information

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

% 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.