Black Bean and Corn Quesadillas
Servings: 10 ⟩⟩ Serving size: ½ quesadilla
You will need
- 1 (15-ounce) can black beans, rinsed and drained
- ½ (15-ounce) can corn with no salt added, drained
- ½ cup salsa
- 1 cup reduced-fat shredded cheddar or Mexican blend cheese
- Nonstick cooking spray
- 10 (6-inch) flour tortillas
Shopping list
- Canned black beans
- Canned corn with no salt added
- Salsa
- Reduced-fat shredded cheddar or Mexican blend cheese
- Nonstick cooking spray
- 6-inch flour tortillas
Nutrients per serving
- Calories 170
- Total Fat 5g
- Saturated Fat 2.5 g
- Cholesterol 10mg
- Sodium 540mg
- Total Carbohydrates 25g
- Dietary Fiber 3g
- Sugars 2g
- Protein 8g
What to do
- Mix first four ingredients together in medium-sized bowl.
- Spray large skillet with nonstick cooking spray and heat skillet over medium heat.
- Place tortilla in skillet and spoon ¼ cup of bean mixture onto tortilla. Spread bean mixture evenly over tortilla, leaving ½ inch of space around edge.
- Place another tortilla on top. Heat over medium heat for about 2 minutes. Turn quesadilla over and heat other side for about 2 minutes. Cheese should melt, and bean mixture should be hot.
- Remove tortilla from pan and cut into four portions.
- Repeat process with remaining tortillas and bean mixture.
Eat healthy on a budget
Choose canned vegetables when
- Store offers good sales price.
- Fresh vegetables are out of season.
- Cabinet space is available and freezer space limited.
- You can’t shop for fresh vegetables.
Be food safe
- Refrigerate dairy products at 40°F or lower as soon as possible after purchase.
- Return cheese to refrigerator immediately after selecting amount needed.
- Do not leave leftover quesadillas at room temperature for more than two hours.
- When cooled, cover leftover quesadillas or place in food container. Refrigerate.
- Eat leftovers within three to four days.
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