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Bean-And-Green Chile Quesadillas Recipe
|Canned great northern beans||1 Cup (16 tbs), drained|
|Ground cumin||1⁄2 Teaspoon|
|8 inch flour tortillas||8|
|Pickled jalapeno peppers||4 Teaspoon, chopped|
|Canned chopped green chiles||1⁄2 Cup (8 tbs)|
|Canned black beans||1⁄4 Cup (4 tbs), drained|
|Tomato slices||8 (1/8 Inch Thick)|
|Reduced fat sharp cheddar cheese||3 Ounce, shredded (0.75 Cup 16 Tablespoon)|
|Minced cilantro||4 Teaspoon|
|Low fat plain yogurt||8 Ounce (One Carton)|
|Cooking spray||1 Tablespoon|
Calories 455 Calories from Fat 126
% Daily Value*
Total Fat 14 g22.3%
Saturated Fat 4 g20.1%
Trans Fat 0 g
Cholesterol 18.4 mg
Sodium 1337.2 mg55.7%
Total Carbohydrates 58 g19.4%
Dietary Fiber 5.7 g22.7%
Sugars 6.3 g
Protein 19 g37.4%
Vitamin A 92% Vitamin C 44%
Calcium 31.4% Iron 5.7%
*Based on a 2000 Calorie diet
Place 1/4 cup bean mixture on each of 4 tortillas, and mash with a fork to within 1/2 inch of edges.
Sprinkle each tortilla with 1 teaspoon jalapenos, 2 tablespoons green chiles, and 1 tablespoon black beans.
Top each one with 2 tomato slices, 3 tablespoons cheese, 1 teaspoon cilantro, and another tortilla.
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2 inch thickness.
Cover with additional paper towels; let stand 5 minutes.
Scrape yogurt cheese into a bowl using a rubber spatula; set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add 1 quesadilla; cook 3 minutes on each side or until golden.
Remove quesadilla from skillet; set aside, and keep warm.
Repeat procedure with remaining quesadillas.
Cut each quesadilla into 4 wedges.
Serve warm with yogurt cheese.