These mildly spiced quesadillas get a quick start with canned black beans and frozen corn. This recipe makes a big batch, so wrap and refrigerate any extras for up to 3 days; pan-fry them just before serving. MEAL PLAN: A spinach salad sprinkled with sliced toasted almonds is an ideal partner. Include some baked marinated tofu strips to serve on the side.
- 8 (7- to 8-inch) corn or flour tortillas
- 1 Tbs. vegetable oil
- 1 small onion, finely chopped
- 2 medium cloves garlic, minced
- 1 cup frozen corn, thawed
- 1 small fresh poblano or anaheim chili, finely diced
- 3/4 tsp. salt
- 15-oz. can black beans, rinsed and drained
- 1 small ripe avocado, halved, pitted and peeled
- 2 Tbs. fresh lime juice
Preheat oven to 300F. Stack tortillas, wrap in foil and bake until soft and pliable, about 10 minutes.
Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add corn, chili and 1/2 teaspoon salt and cook until vegetables are crisp-tender, about 4 minutes. Add black beans and mash coarsely with potato masher. Mix well and remove from heat.
Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean mixture, almost to edge. Fold each tortilla in half, pressing lightly to seal. Set aside.
In medium bowl, using a fork, mash together avocado, lime juice and remaining 1/4 teaspoon salt. Set aside.
Coat large heavy skillet, preferably cast-iron, with cooking spray, then heat over medium heat. Add 4 quesadillas and cook until golden brown, turning once, about 3 minutes per side. Repeat with more cooking spray and remaining quesadillas.
Top each quesadilla with dollop of avocado mixture. Garnish with cilantro and salsa if desired. cut into wedges and serve hot.
- Calories: 168
- Carbohydrate Content: 25 g
- Fat Content: 6 g
- Fiber Content: 6 g
- Protein Content: 6 g
- Saturated Fat Content: 1 g
- Sodium Content: 235 mg