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Рецепт Refried Bean And Corn Quesadillas

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0 голосов | 779 визитов
Порций: 4

Ингредиенты

Cost per serving $0.65 view details
  • 1/2 c. frzn corn thawed
  • 2 Tbsp. green onions thinly sliced
  • 1/4 tsp grnd cumin
  • 1 can fat-free refried beans (16-oz)
  • 8 x flour tortilla nonfat (8-inch)
  • 3/4 c. Monterey Jack cheese w/ jalapeno peppers shredded (3 ounces)
  •     Vegetable cooking spray
  • 1/2 c. nonfat lowfat sour cream
  •     Cilantro sprigs optional
  •     Jalapeno peppers optional

Инструкции

  1. Because this recipe calls for canned beans it's higher in sodium. You can lower the sodium by cooking dry beans.
  2. Combine first 4 ingredients in a medium bowl, and stir well. Spread about 1/2 c. bean mix over each of 4 tortillas, and top each with 3 Tbsp. cheese and remaining tortillas.
  3. Coat a large nonstick skillet with cooking spray, and place over medium-high heat till warm. Add in 1 quesadilla, and cook 3 min on each side or possibly till golden brown.
  4. Remove quesadilla from skillet; set aside, and keep hot. Repeat procedure with remaining quesadillas.
  5. Cut each quesadilla into 4 wedges. Serve hot with lowfat sour cream. Garnish with cilantro sprigs and jalapeno peppers, if you like.
  6. Yield: 4 servings
  7. serving size: 4 wedges and 2 Tbsp. lowfat sour cream.

Nutrition Facts

Amount Per Serving %DV
Serving Size 163g
Recipe makes 4 servings
Calories 174  
Calories from Fat 64 37%
Total Fat 7.22g 9%
Saturated Fat 3.78g 15%
Trans Fat 0.03g  
Cholesterol 15mg 5%
Sodium 522mg 22%
Potassium 469mg 13%
Total Carbs 21.74g 6%
Dietary Fiber 6.2g 21%
Sugars 2.13g 1%
Protein 7.23g 12%
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