Makeover your quesadilla with beans to lower the calories so it fills you up, not out. “There is no protein source that can rival beans in terms of supplying you with a nice array of amino acids in addition to a huge cache of fiber, antioxidants, and tons of vitamins and minerals—and all this for only a few cents and just a fraction of the calories in meat,” says Janet Brill, a dietitian and author of several books on nutrition.
Recipe: Healthy Bean Quesadillas
Yield: 4 servings (serving size: ¼ of recipe, 242 grams or ~ 1 cup filling)
1 teaspoon olive oil
2 cloves chopped garlic
½ cup chopped onion
1 (15 ounce) can black beans, rinsed and drained
½ red pepper, chopped
½ pound frozen sweet corn kernels
3 plum tomatoes, chopped into small pieces
¼ teaspoon salt
¼ teaspoon pepper
For the filling:
In a large skillet, add olive oil, onion and garlic and sauté over medium high heat until onion is translucent and is lightly browned. Add beans, red pepper, tomatoes and corn and heat until mixture has warmed and corn has defrosted (about 5 minutes), stirring occasionally.
For one quesadilla:
¼ cup low-fat shredded cheddar cheese or Veggie Shreds® soy cheese, cheddar flavor
1 large 100 % whole wheat flour tortilla
Taco sauce, optional
Take one large flour tortilla, add ¼ of bean mixture and top with ¼ cup shredded soy cheese. Roll tortilla and heat in microwave for 30 seconds until cheese has melted. Top with your favorite taco sauce and enjoy.