الغداء
Black Bean Quesadillas
Ingredients, directions and serving information for Black Bean Quesadillas.
النص الأصلي للوصفة متاح باللغة الإنجليزية.
الحصص: 8
الوقت الإجمالي: 15 min
المكونات
- 3/4 cup chunky salsa
- 1 can (15.5 oz) low-sodium black beans
- 2 cups shredded reduced-fat Colby & Monterey Jack cheese
- 2 tablespoons fresh cilantro
- 4 flour tortillas (8 inch)
- 1/2 teaspoon extra virgin olive oil
طريقة التحضير
- Using a small-hole strainer, drain liquid from salsa; discard liquid.
- Transfer leftover tomato mixture to a medium bowl.
- Mix in black beans, cheese, and cilantro until combined.
- Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).
- Fold tortillas in half.
- Heat large griddle or skillet over medium-high heat.
- Brush with oil.
- Place filled tortillas on a griddle.
- Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes.
- Cut quesadillas into wedges.
القيم الغذائية للحصة حسب المصدر
حجم الحصة1 serving
السعرات الحرارية214 سعرة حرارية
البروتين13g
الكربوهيدرات21g
الدهون8g
الدهون المشبعة5g
الألياف6g
السكريات1g
الصوديوم489mg
الكوليسترول21mg
These values describe the source recipe and serving, not a new analysis by BiteCal. The primary nutrition record has not been independently revalidated. Ingredient substitutions and serving sizes change the result.
مصدر الوصفة
Functional recipe facts retrieved from an archived mirror on 20 October 2026; functional directions retained as an archive reference. Source and rights of original photographs have not been verified, so they are not reproduced.
مسودة بمساعدة الذكاء الاصطناعي. المراجعة التحريرية معلّقة.
