Tuesday, September 6, 2011

Black Bean Quesadillas

These quesadillas were first served to us by friends—that’s always where I find my best recipes!!! Anyway, the meal tasted fantastic, so it has become a real staple in our family’s weeknight menu.  Also, I’ll cut ‘em up fancy and serve with a variety of salsa at playgroups. Sometimes I’ll include a plain cheese version for kids.
They are delicious and nutritious, offering plenty of fiber and calcium.

Ingredients for the filling
Ingredients:
1 Tbsp. olive oil (or veg. oil)
3 Tbsp. diced onion
15.25 oz. can black beans, drained
15.25 oz. can whole kernel corn, drained
1 Tbsp. brown sugar
¼ c. salsa
2 Tbsp. margarine, divided
8    8” flour tortillas
8 oz. Monterey Jack cheese, shredded

Directions:
1. In a medium frying pan, sauté onion in the oil over medium heat.

2. When onion is soft and translucent, add black beans, corn, brown sugar, and salsa. Let simmer for a few minutes, until heated through and not too juicy.

3. Divide margarine into 8 equal pieces and cheese into 8 equal piles.
My margarine pieces

4. Put a clean medium frying pan on medium heat. Put the first pat of margarine in the pan. When it’s mostly melted, lay a tortilla in the pan.

5.On half the tortilla, spread 1/8 of your cheese (1 pile). On top of the cheese, spread 1/8 of your bean mixture.

6. Let cook for a few minutes, until cheese is melted and bottom of tortilla is getting light brown spots, but not burned. Then use a spatula to fold the tortilla in half, covering the fillings. Remove it from the pan and get started on the next one! Repeat 7 times J

7. Serve with salsa (maybe even homemade salsa)!

This recipe was adapted from “Black Bean and Corn Quesadillas” submitted by EFasse on http://www.allrecipes.com/.

*Nutrition facts:

Ingredient
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
8    8” flour tortillas
1120
144
8
32
64
1 Tbsp. olive oil
120
0
0
0
0
3 Tbsp. chopped onion
12
0
0
0
0
8 oz. Monterey Jack cheese
880
64
0
56
160
15.25 oz. can black beans
385
52.5
24.5
24.5
21
15.25 oz. can corn
210
32.5
10.5
7
0
¼ c. salsa
20
22
0
0
0
1 Tbsp. brown sugar
45
0
0
0
0
2 Tbsp. margarine
140
10
0
0
0
Total (8 quesadillas)
2952 kcal
347%
43g
119.5g
245%
1 quesadilla
369 kcal
43.5%
5.25g
15g
30.5%


*Calculated from food packaging and the following website: http://nutritiondata.self.com/
I used “Mission” brand soft-taco size tortillas, “Members Mark” brand (Sams Club) olive oil, “Herdez” brand mild Casera salsa, “Blue Bonnet” brand margarine, and “Great Value” brand (Walmart) cheese, black beans, corn, and brown sugar.

Linked at:
It's a Keeper.

4 comments:

  1. These are one of our favorites too!

    ReplyDelete
  2. Wow, these look great! I love the idea of adding in the brown sugar. I often use brown sugar splenda...how do you think that would work in this recipe? I bet no one would notice the difference. :-) Thanks for posting this, I'll definitely be giving it a try.

    ReplyDelete
  3. Ariane--you're the "friend" who first served it to me :)

    ReplyDelete
  4. Ashley--I'm sure (pretty sure, anyway) that Splenda would work.

    ReplyDelete