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Black Bean, Spinach, and Cheese Quesadillas Recipe

Black Bean, Spinach, and Cheese Quesadillas Recipe

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Black Bean, Spinach, and Cheese Quesadillas

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Ingredients:

Serving

butter-flavored cooking spray
1 cup chopped onion
3 cups torn spinach
4 (8-inch) low-fat flour tortillas
1 cup canned black beans
1 cup (4 oz) pre-shredded reduced-fat cheddar cheese

Directions:

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 4 minutes. Add spinach; sauté 1 minute or until spinach is wilted. Remove from pan. Wipe pan with a paper towel.
Coat pan with cooking spray; place over medium heat until hot. Place one tortilla in pan. Cook 1 minute or until bottom of tortilla is golden. Sprinkle one-fourth each of spinach mixture, beans, and cheese over one side of tortilla. Fold tortilla in half. Cook tortilla 1 minute on each side or until golden and cheese melts. Repeat procedure with remaining tortillas, spinach mixture, beans, and cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	190.73 Kcal (799 kJ)
Calories from fat	30.41 Kcal
		% Daily Value*
Total Fat	3.38g	5%
Cholesterol	1.49mg	0%
Sodium	821.16mg	34%
Potassium	265.62mg	6%
Total Carbs	31.3g	10%
Sugars	2.96g	12%
Dietary Fiber	6.26g	25%
Protein	8.19g	16%
Vitamin C	2.8mg	5%
Iron	2.2mg	12%
Calcium	73.6mg	7%

Amount Per 100 g
Calories	133.06 Kcal (557 kJ)
Calories from fat	21.21 Kcal
		% Daily Value*
Total Fat	2.36g	5%
Cholesterol	1.04mg	0%
Sodium	572.89mg	34%
Potassium	185.31mg	6%
Total Carbs	21.84g	10%
Sugars	2.06g	12%
Dietary Fiber	4.37g	25%
Protein	5.72g	16%
Vitamin C	2mg	5%
Iron	1.6mg	12%
Calcium	51.3mg	7%

* 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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