Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- filling:
- 1 can black beans (14 ounce.) rinsed and liquid removed
- 1 can tomato sauce (8 ounce.)
- 1 can corn (6 ounce.)
- 3 Tbsp. taco seasoning (or possibly to taste)
- 1 Tbsp. garlic pwdr
- 1 Tbsp. onion pwdr quesadillas:
- 8 x flour tortillas shredded reduced-fat cheddar toppings: jarred salsa fat-free lowfat sour cream cilantro
Инструкции
- Mix filling ingredients and microwave on high till heated through. Mash beans slightly.
- Cooking-spray a frying pan and heat for 30 seconds (medium heat). Place one tortilla in pan.
- Sprinkle a little cheese on it.
- Top with sufficient filling to spread a 1/4-inch-layer almost to the edges. (If you fill it too much, you will not be able to flip it.) Top with a little more cheese, then top with tortilla. Cook for about 1 minutes. on each side. (We like ours browned, so we did it for about 2 mins. each side) Repeat with all tortillas and filling.
- Serve with toppings. (I mix the lowfat sour cream with some taco seasoning and cilantro.)
- These will reheat well in the microwave as left-overs. Yum!
- NOTES :Note: This makes 4 quesadillas (cut into 4 pcs each). Hubby ate 3 pcs, I ate 2 pcs. So I'd say this makes about 6-7 servings, depending on what you're serving along with it.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1137g | |
| Calories 1635 | |
| Calories from Fat 74 | 5% |
| Total Fat 8.83g | 11% |
| Saturated Fat 2.0g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3957mg | 165% |
| Potassium 7410mg | 212% |
| Total Carbs 318.16g | 85% |
| Dietary Fiber 70.2g | 234% |
| Sugars 39.83g | 27% |
| Protein 93.91g | 150% |
