Crispy Black Bean and Corn Quesadillas

Name: Crispy Black Bean and Corn Quesadillas
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 5 servings
Cuisine: Mexican
Ingredients: 1 tablespoon olive oil; 0.5 yellow onion (finely diced); 1 clove garlic (minced); 1 can black beans (rinsed and drained); 1 cup frozen corn (thawed); 1 teaspoon chili powder; 0.5 teaspoon ground cumin; 0.25 teaspoon black pepper (freshly ground); 0.5 cup Monterey Jack cheese (shredded); 10 whole wheat tortillas (8-inch); 1.5 cup salsa (low-sodium)

Golden-crisp whole wheat tortillas filled with seasoned black beans, sweet corn, and a touch of cheese, served with fresh, vibrant salsa.

Prep: 10 min
Cook: 10 min
Total: 20 min
Servings: 5
Cuisine: Mexican
Difficulty: Easy
Cost: $2.02/serving

Dietary

Vegetarian
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Fiber

Ingredients

1 tablespoon olive oil
0.5 yellow onion (finely diced)
1 clove garlic (minced)
1 can black beans (rinsed and drained)
1 cup frozen corn (thawed)
1 teaspoon chili powder
0.5 teaspoon ground cumin
0.25 teaspoon black pepper (freshly ground)
0.5 cup Monterey Jack cheese (shredded)
10 whole wheat tortillas (8-inch)
1.5 cup salsa (low-sodium)

Instructions

Heat 1 tablespoon olive oil in a large non-stick skillet over medium heat. Add 1/2 finely diced yellow onion and cook for 3-4 minutes until softened. Stir in 1 minced garlic clove and cook for 30 seconds until fragrant.
Add 1 can low-sodium black beans (rinsed and drained) and 1 cup thawed frozen corn to the skillet. Stir in 1 teaspoon chili powder, 1/2 teaspoon ground cumin, and 1/4 teaspoon black pepper. Cook for 2-3 minutes, stirring, until heated through and well combined.
Wipe out the skillet. Lightly grease the same skillet (or use a separate non-stick skillet) and place it over medium heat. Lay 1 whole wheat tortilla in the skillet. Spread half of one tortilla with about 1/4 cup of the black bean mixture. Sprinkle with about 1 tablespoon of shredded Monterey Jack cheese. Fold the other half of the tortilla over to create a half-moon shape.
Cook for 2-3 minutes per side, or until the tortilla is golden brown and crispy and the cheese is melted. Remove from skillet and repeat with remaining tortillas and filling.
Cut each quesadilla into wedges. Serve immediately with 1 1/2 cups low-sodium salsa.

Notes

These quesadillas are great for making ahead and can be reheated in a toaster oven for crispiness. Vary the cheese if you like, just watch sodium content.

Nutrition (per serving)

Calories: 405
Protein: 19.5 g
Carbohydrates: 54 g
Fat: 14.5 g
Fiber: 12 g
Sodium: 350 mg
Saturated Fat: 5 g
Sugar: 5.2 g
Cholesterol: 22 mg