Black Bean Mushroom Quesadillas

Categories: Entrées, Vegetarian

         


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Recipe Information

Serving Size

1 quesadilla

Yield

Makes 6 servings

Nutrition Information

One serving is 240 calories, 5 g fat, 10 mg cholesterol, 680 mg sodium, 37 g carbohydrates, 6 g fiber, and 11 g protein

Key

c = cup, T = tablespoon, t = teaspoon, lb = pound, oz = ounce, fl oz = fluid ounce, pkg = package

Ingredients

  • Cooking Spray
  • 1 can Black beans, drained and rinsed
  • 1 Bell pepper, red, chopped
  • 1 c Mushrooms, sliced
  • 1 ½ c Spinach, fresh, chopped
  • 6 Tortillas, whole wheat
  • ¾ c Cheddar cheese, reduced fat, shredded
  • Salsa, optional
  • Avocado, sliced, optional
  • Sour cream, fat-free, optional

Directions

  1. SPRAY a large sauté pan and HEAT over medium heat.
  2. ADD black beans, peppers, mushrooms and spinach. COOK for 3-5 minutes.
  3. REMOVE vegetables from pan.
  4. LAY a tortilla in the pan, and cover one half with 1 T cheese.
  5. TOP with 1/6 of vegetable mixture. COVER with 1T cheese, and FOLD over.
  6. FLIP after 2 minutes. REPEAT steps 4-5 with the remaining tortillas.

Chickasaw Nation Nutrition Services

Get Fresh! is an initiative of the Chickasaw Nation. This material was funded by USDA’s Supplemental Nutrition Assistance Program. This institution is an equal opportunity provider and employer. For more information on the Supplemental Nutrition Assistance Program or the FDP Grocery Stores, visit www.GetFreshCooking.com.