Black Bean and Sweet Potato Quesadillas
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Ingredients
- 2 sprays of nonstick cooking spray
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 medium sweet potato, cooked and cut into pieces
- 1 cup black beans, canned low-sodium
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons paprika
- 1/2 large jalapeno pepper
- 8 whole wheat tortillas
- 1/2 cup baby spinach
- 1/4 cup cheddar cheese, reduced-fat
- sour cream, low-fat (2 Tablespoons optional or reduced fat plain yogurt)
Instructions
- Wash hands with soap and water.
- Sauté onion and garlic (using nonstick cooking spray) in a medium size pan until soft.
- Add sweet potatoes, black beans, garlic, onions, spices, and jalapeno.
- Heat until just warm.
- Spread potato mixture over tortilla, then top with baby spinach and cheese.
- Top with second tortilla.
- Heat a pan on high heat and spray with nonstick cooking spray.
- Brown quesadilla about one minute on each side until the inside is warm and the cheese is melted.
Nutrition
| Calories | 291 |
|---|---|
| Protein | 13 g |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 4 mg |
| Sodium | 476 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 10 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Bronson Wellness Center Bronson Healthcare - Michigan