Name: Cheesy black bean quesadillas
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 8-inch low-carb flour tortillas; 1/2 cup canned black beans, drained, rinsed, and patted dry; 2/3 cup nonfat Greek yogurt; 3 1/2 tbsp reduced-fat cheddar cheese, shredded; 1 tsp lime juice; 1/2 tsp cumin; 1/4 tsp garlic powder; 1/4 tsp salt; 8 olive oil cooking sprays

Nutrition

Per serving

467 calories

Protein: 41g; 29% of calories
Carbs: 66g; 46% of calories
Fat: 16g; 25% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 5 min

In a small bowl, mash the black beans with 2 tablespoons of the Greek yogurt, the lime juice, cumin, garlic powder, and salt until it forms a thick, spreadable paste. Set aside the remaining Greek yogurt in a separate dish for dipping.
Lay the tortillas flat. Spread the bean paste over half of each tortilla, leaving a 1/2-inch border bare at the edge. Sprinkle the shredded cheddar over the bean filling and fold the tortillas in half to enclose.
Heat a 12-inch nonstick skillet over medium heat and coat with cooking spray. Place both quesadillas in the pan. Cook for 3 minutes until the bottom is golden brown. Lightly spray the tops with cooking spray, then carefully flip with a wide spatula while supporting the folded edge. Cook for 2 minutes more until the cheese is melted and both sides are crispy. Done when cheese is melted.
Transfer the quesadillas to a cutting board and cut each into 3 wedges. Serve immediately with the reserved yogurt dip on the side.

Nutrition

Ingredients

Instructions

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