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Ингредиенты
- 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)
- Â Â Vegetable cooking spray
- 1/2 c. nonfat lowfat sour cream
- Â Â Cilantro sprigs optional
- Â Â Jalapeno peppers optional
Инструкции
- Because this recipe calls for canned beans it's higher in sodium. You can lower the sodium by cooking dry beans.
- 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.
- 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.
- Remove quesadilla from skillet; set aside, and keep hot. Repeat procedure with remaining quesadillas.
- Cut each quesadilla into 4 wedges. Serve hot with lowfat sour cream. Garnish with cilantro sprigs and jalapeno peppers, if you like.
- Yield: 4 servings
- serving size: 4 wedges and 2 Tbsp. lowfat sour cream.
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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% |
