Black Bean and Corn Quesadillas Recipe

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Ingredients:

Serving

1 cup (4 oz) shredded reduced-fat monterey jack cheese
3/4 cup canned no-salt-added black beans, rinsed and drained
1/2 cup frozen whole-kernel corn, thawed
1/3 cup chopped onion
1/3 cup finely chopped fresh cilantro
4 (8-inch) fat-free flour tortillas
3/4 cup seeded, finely chopped tomato
3/4 cup salsa
1/4 cup nonfat sour cream
1/4 cup finely chopped fresh cilantro

Directions:

Combine first 5 ingredients in a small bowl; toss lightly. Lightly brush tortillas with water. Divide bean mixture evenly among tortillas, arranging just off-center of each. Fold tortilla in half. Place on a large baking sheet. Bake at 400° for 8 to 10 minutes or until cheese melts and tortillas are crisp.
Cut each quesadilla into 3 wedges. Top each wedge with 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon sour cream, and 1 teaspoon cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	34.53 Kcal (145 kJ)
Calories from fat	11.72 Kcal
		% Daily Value*
Total Fat	1.3g	2%
Cholesterol	3.78mg	1%
Sodium	150.63mg	6%
Potassium	123.12mg	3%
Total Carbs	4.53g	2%
Sugars	1.53g	6%
Dietary Fiber	0.96g	4%
Protein	1.65g	3%
Vitamin C	3.2mg	5%
Iron	0.1mg	1%
Calcium	35.7mg	4%

Amount Per 100 g
Calories	64.53 Kcal (270 kJ)
Calories from fat	21.9 Kcal
		% Daily Value*
Total Fat	2.43g	2%
Cholesterol	7.06mg	1%
Sodium	281.47mg	6%
Potassium	230.07mg	3%
Total Carbs	8.46g	2%
Sugars	2.85g	6%
Dietary Fiber	1.79g	4%
Protein	3.08g	3%
Vitamin C	6.1mg	5%
Iron	0.2mg	1%
Calcium	66.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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