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These versatile south-of-the-border bean
and cheese quesadillas make great appetizers or serve them as
a hearty lunch or light supper.
- Vegetable cooking spray
1 medium zucchini, cut lengthwise in half, sliced
1 cup sliced onion
1 teaspoon minced garlic
1 small jalapeño chili, 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
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
- 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
- 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
Makes 6 servings.
Tip: Bean mixture can be prepared 1 day
in advance; refrigerate, covered.
Nutrient Information Per serving: 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.
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