Recipe Description:
Ready in just 20 minutes, this vegetarian quesadilla is rich in fiber and protein making it a satisfying meal any time of day. This is a delicious way to refuel and boost fiber intake on a busy day. Kids of all ages will love dipping into the creamy avocado sauce.
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Servings:
- Recipe serving size: 1 quesadilla
- Number of servings:
Ingredients:
Avocado, Bean & Cheese Quesadilla:
- 4 8-inch whole-wheat tortillas
- 1 cup (4 oz.) Mexican blend cheese, shredded
- 1/2 cup canned black or pinto beans, no salt added, rinsed and drained
- 1 ripe, fresh avocado, halved, pitted, peeled and sliced
Avocado Crema:
- 1 ripe, fresh avocado, halved, pitted, peeled and mashed
- 2 Tbsp. plain fat-free Greek yogurt
- 1 Tbsp. fresh lime juice
- 1/4 tsp. salt
Suggested Toppings:
- Fresh salsa, sliced green onions, cilantro
Instructions:
Quesadillas
- Lay tortillas on cutting board. Divide cheese, beans and avocado slices evenly between the tortillas. Fold tortillas in half, forming half-moon shape and press to flatten.
- Spray large pan with non-stick cooking spray. Place two quesadillas in pan and heat over medium heat until bottoms of quesadillas are crisp and well browned, 2 to 3 minutes. Turn over quesadillas and cook until second sides are crisp and browned, 1 to 2 minutes. Remove from heat. Repeat to cook remaining quesadillas.
Avocado Crema
- Mix avocado, yogurt, lime and salt in a small bowl until smooth.
Notes & Tips:
Quesadilla can be made in advance and reheated for 30 seconds in the microwave. The avocado crema is best served immediately.
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (153g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 370 | |
| % Daily Value* | ||
| Total Fat 22g | 28% | |
| Saturated Fat 6g | 30% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat | - | |
| Monounsaturated Fat | - | |
| Cholesterol 30mg | 10% | |
| Sodium 470mg | 20% | |
| Total Carbohydrate 34g | 12% | |
| Dietary Fiber 10g | 36% | |
| Total Sugars 1g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 15g | 30% | |
| Vitamin D 0.1mcg | 0% | |
| Calcium 320mg | 25% | |
| Iron 2.2mg | 10% | |
| Potassium 480mg | 10% | |
| Vitamin A 90mcg | 10% | |
| Vitamin C 9mg | 10% | |
| Vitamin E 1.6mg | 10% | |
| Vitamin K 16mcg | 15% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.2mg | 20% | |
| Niacin 1.5mg | 10% | |
| Vitamin B6 0.2mg | 15% | |
| Folate 85mcg DFE | 20% | |
| Vitamin B12 0.4mcg | 15% | |
| Pantothenic Acid 1.2mg | 25% | |
| Phosphorus 200mg | 15% | |
| Magnesium 40mg | 10% | |
| Zinc 1.5mg | 15% | |
| Selenium 6mcg | 10% | |
| Copper 0.2mg | 20% | |
| Manganese 0.2mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
