| Poblano, Mango, and Black Bean Quesadillas
Ingredients:
1 tsp. olive oil
1 1/2 c. onion, sliced
1/2 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. black pepper
1 poblano chile, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1 ripe mango, peeled and sliced
1/3 c. avocado, peeled and cubed
4 (8-inch) fat-free flour tortillas
Cooking spray
1/2 c. (2 ounces) shredded reduced-fat sharp cheddar cheese
Directions:
- Preheat broiler.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.
- Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray.
- Broil 3 minutes or until cheddar cheese melts.
Yield: 4 servings (serving size: 1 quesadilla)
Nutrition:
Per Serving: CALORIES 334 (25% from fat); FAT 9.3g (sat 2.9g,mono 3.5g,poly 0.9g); IRON 3mg; CHOLESTEROL 10mg; CALCIUM 253mg; CARBOHYDRATE 54.5g; SODIUM 753mg; PROTEIN 13.2g; FIBER 7.2g
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