These versatile South-of-the-Border bean and cheese quesadillas make great appetizers or serve them as a hearty lunch or light supper entrée.
Vegetable cooking spray
1 medium zucchini, cut lengthwise in half, sliced
1 cup sliced onion
1 teaspoon minced garlic
1 small jalapeño chile, seeded and minced
1 teaspoon ground cumin
1 (15-ounce) can black beans, rinsed, drained (1 1/2 cups cooked)
1 (15-ounce) can pinto beans, rinsed, drained (1 1/2 cups cooked)
1 cup chopped tomato
1/2 cup finely chopped cilantro
Salt and pepper, to taste*
12 (6-inch) tortillas
3/4 to 1 cup (3 to 4 ounces) shredded four-cheese Mexican blend or cheddar cheese
Salsa, as garnish*
Sour cream, as garnish*
- Spray large skillet with cooking spray; heat over medium heat until hot. Sauté zucchini, onion, garlic, jalapeño chili and cumin until crisp-tender, about 5 minutes.
- Add beans to side of skillet; coarsely mash about half the beans. Mix beans, tomato and cilantro into onion mixture and cook 1 to 2 minutes. Spoon 1/3 cup mixture on one side of each tortilla and sprinkle with 1 1/2 tablespoons cheese. Fold tortillas in half and spray both sides with cooking spray.
- Bake on cookie sheet at 450°F (230°C). until browned and crisp, 5 to 7 minutes, or cook in large skillet over medium heat until browned, 2 to 3 minutes on each side.
- Garnish quesadillas with salsa and sour cream.
Makes 6 servings.
Tip: Bean mixture can be prepared 1 day in advance; refrigerate, covered.
Nutritional Information Per Serving (1/6 of recipe): Calories 408; Fat 11g; % Calories from Fat 23; Calcium 261mg; Carbohydrate 66g; Folate 138mcg; Sodium 832mg; Protein 16g; Dietary Fiber 11g; Cholesterol 13mg.
*Not included in nutrient analysis.
Recipe provided courtesy of The Bean Education & Awareness Network.