Prep: 20 min.
Cook: 10 min.This recipe serves:  4    
Preparation time:  20 minutes

 

Ingredients

For the salsa:

1/2 cup chopped tomatoes

3 tablespoons chopped red onion

1 teaspoon minced jalapeño chili pepper, or to taste

3 tablespoons diced red or green peppers

1 teaspoon chopped fresh cilantro leaves

1 tablespoon fresh 

lime juice

salt to taste

freshly ground black pepper

hot sauce (optional), to taste
 

For the quesadillas:

4 large whole wheat flour tortillas

1 cup low-fat Monterey jack cheese

1 15-ounce can black beans, drained and rinsed

2 tablespoons chopped fresh cilantro leaves

3/4 cup chopped red Onion

3/4 cup chopped tomatoes

 

Nutrition Facts

Serving Size 1 quesadilla
 

Amount Per Serving
Calories 356

Total Fat 8 g

Saturated Fat 4 g

Protein 19 g

Total Carbohydrate 55 g

Dietary Fiber 6 g

Sodium 729 mg

 

Percent Calories from Fat 21%

Percent Calories from Protein 20%

Percent Calories from Carbohydrate 59%

 

Cooking Instructions

For the salsa:

1. In a mixing bowl, combine all of the ingredients. (This can be made up to two days in advance and stored in the refrigerator.)
 

For the quesadillas:

1. Preheat the oven to 200°F.

 

2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.

 

3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadillas to a baking sheet and keep warm in the oven while cooking the rest.

 

4. Slice each quesadilla into four wedges and serve with salsa and sour cream.