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Bean Quesadillas Recipe
|Dried small white beans||1 Cup (16 tbs), soaked overnight|
|Chopped roasted sweet red pepper||1 Cup (16 tbs)|
|Shredded low fat monterey jack cheese||1 Cup (16 tbs)|
|Garlic powder||1⁄2 Teaspoon|
|Dried basil||1⁄2 Teaspoon|
|Dried oregano||1⁄2 Teaspoon|
|Flour tortillas||8 Large|
|Canola oil||3 Teaspoon, divided|
Calories 659 Calories from Fat 168
% Daily Value*
Total Fat 19 g29.2%
Saturated Fat 3.7 g18.7%
Trans Fat 0 g
Cholesterol 0.61 mg
Sodium 1277.8 mg53.2%
Total Carbohydrates 101 g33.7%
Dietary Fiber 17.5 g69.8%
Sugars 5.3 g
Protein 22 g43.1%
Vitamin A 51.5% Vitamin C 60.6%
Calcium 12.3% Iron 44.4%
*Based on a 2000 Calorie diet
Cover with cold water.
Bring to a boil over high heat.
Reduce the heat to low and simmer, stirring occasionally, for 1 1/2 to 2 hours, or until the beans are tender.
Drain and return the beans to the pan.
Turn off the heat and lightly mash the beans.
Stir in the pepper.
Monterey Jack, garlic powder, basil, and oregano.
Wrap the tortillas in a paper towel and microwave on high for about 30 seconds to soften them.
Divide the bean mixture among the tortillas, spreading it to within 1" of the edges.
Fold each tortilla in half.
In a medium nonstick skillet over medium heat, warm about 1 teaspoon of the oil.
Place two quesadiUas in the pan.
Cook for 2 to 3 minutes, or until the bottoms are golden.
Flip the quesadillas and gently press on them with a spatula to help the cheese melt.
Cook for another 3 to 4 minutes.
Remove from the pan.
Continue, adding more of the remaining 2 teaspoons oil as needed, until all the quesadillas are browned.