Veggies, beans, and whole-wheat tortillas plump these quesadillas with flavor, fiber, and nutrients, but the taste is mild and perfect for kids (for more zip, pair with a hot salsa). Two types of cheese deliver that gooey, melted-cheese mouthfeel, minus gobs of fat.
Tex-Mex Green Chile Quesadillas
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Ingredients
- 1 (15-ounce) can low-sodium pinto beans, rinsed and trimmed
- 1 cup cooked corn kernels
- 3 medium plum tomatoes chopped
- 1 (4-ounce) can chopped green chiles undrained
- 1/2 teaspoon ground cumin
- 2 ounces Monterey Jack cheese, shredded about 3/4 cup
- 2 ounces reduced-fat cheddar cheese, shredded about 3/4 cup
- 4 teaspoons organic canola oil divided
- 8 (8-inch) whole-wheat tortillas
- Salsa, sour cream, avocado slices, and chopped fresh cilantro, for garnish
Instructions
- Preheat oven to 200°. Heat a large skillet to medium-high. Place beans in a medium bowl and crush with a potato masher until lightly mashed. Stir in corn, tomatoes, chiles with liquid, and cumin until mixture just comes together. In a second bowl, combine Jack and cheddar cheese.
- Drizzle 1 teaspoon oil in a skillet and swirl to coat pan. Place one tortilla in pan and top with one-fourth of the bean mixture and one-fourth of the cheese. Salt to taste. Place a second tortilla on top. Cook quesadilla for 3 minutes. Flip and cook 3 minutes more, or until both sides are golden and cheese is oozing slightly. Transfer to a baking sheet or ovenproof plate; place in oven to keep warm. Repeat with remaining ingredients.
- Cut each quesadilla into wedges and serve with garnishes.
Recipe Notes
Nutrition Facts
Tex-Mex Green Chile Quesadillas
Amount Per Serving
Calories 288
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 2g
10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 7mg
2%
Sodium 412mg
17%
Total Carbohydrates 42g
14%
Dietary Fiber 8g
32%
Protein 13g
26%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (1/2 quesadilla): 288 cal, 5g fat (2g mono, 1g poly, 2g sat), 7mg chol, 13g protein, 42g carb, 8g fiber, 412mg sodium
