Crispy Bean Quesadillas
You can make these quesadillas in the oven as directed below, or on the stovetop, if you prefer, by browning each side in a skillet over medium heat. The quesadillas are delicious with only beans and cheese, but also quite good if you add your family’s favorite fillings, or whatever you have left over in the refrigerator from this week’s meals.
Ingredients
- 6 medium whole wheat or flour tortillas if needed), soft taco size, use wheat/gluten-free
- 15 oz. vegetarian refried beans see link below for homemade directions, or use 1 1/2 home-made refried beans for every 15 oz. can
- 2 cups shredded Cheddar or Monterey jack cheese you may not need it all
- 1 1/2 cups total of one or more of the following: chopped fresh tomatoes corn kernels, baby spinach, cooked ham, steak, chicken, or salsa (optional)
- 1 cup salsa for serving (optional), look for brands with no sugar added
- 1 cup low fat sour cream or plain Greek yogurt for serving (optional), or use any variety
Instructions
- Preheat the oven to 375 degrees. Spray a large baking sheet with nonstick cooking spray.
- On half of each tortilla, spread a large spoonful of beans, and a handful each of cheese and optional fillings. Fold the tortillas in half and place them on the pan.
- Bake the quesadillas for 8 - 10 minutes, until the tortillas are lightly browned and the cheese is melted - no need to flip them.
- Cut the quesadillas into wedges with a sharp knife or pizza cutter for serving. Top them with salsa and/or sour cream as desired.
Notes
Do Ahead or Delegate: Make the refried beans if preparing your own, shred the cheese if necessary and refrigerate, chop the quesadilla fillings if using and refrigerate if necessary.
Scramble Flavor Booster: Use spicy refried beans and Pepper Jack cheese.
Tip: Vegetarian refried beans have a creamy, zesty flavor and are much lower in fat than traditional refried beans.
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Nutrition
Calories: 406kcalCarbohydrates: 38gProtein: 18gFat: 20gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 51mgSodium: 1258mgPotassium: 310mgFiber: 7gSugar: 7gVitamin A: 1080IUVitamin C: 6mgCalcium: 441mgIron: 2mg
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