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Black Bean & Two-Cheese Quesadillas
This savoury dish is high in both potassium and calcium, and a good source of niacin. These can also be made open-faced and served like pizza.
Ingredients (Serves 6)
| 1 cup | cooked black beans |
| 1 | tomato, seeded and chopped |
| 1 | red pepper, preferably roasted, seeded and chopped |
| 1 tbsp | chipotle puree or 1 jalapeño pepper, seeded and chopped |
| 1 | clove garlic, minced |
| ½ cup | chopped fresh cilantro or parsley |
| 2 tbsp | chopped fresh chives or green onions |
| 2 tbsp | shredded fresh basil |
| 1½ cups | grated light Monterey Jack or Cheddar |
| ½ cup | crumbled goat cheese or feta |
| 6 | 10-inch whole-wheat tortillas or 8-inch pita breads, split |
Instructions
- In a bowl, combine all filling ingredients.
- Lay tortillas out on a flat surface in a single layer and spread filling evenly over half of each tortilla. Fold unfilled half of tortilla over filled side and press together.
- Grill quesadillas for 2 to 3 minutes per side, or until lightly browned. (You can also bake them in a single layer on a sheet pan in a preheated 400 F oven for 7 to 10 minutes, or cook for a few minutes per side in a lightly oiled non-stick skillet or grill pan).
Excerpted from HeartSmart by Bonnie Stern. Copyright © 2006 by Bonnie Stern. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Nutritional information
Nutrients per serving: 331 calories, 18 g protein, 11 g fat, 38 g carbs, 5 g fibre, 467 mg sodium. Excellent source of vitamin C, potassium and calcium. Good source of niacin.
*Find this and other great recipes in…
HeartSmart
By Bonnie Stern
The partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. This wonderful new compendium will be a must for every kitchen and features over 300 favourite recipes with comprehensive nutritional analysis, as well as 75 brand-new recipes to add to your HeartSmart repertoire and tips on how to stock your pantry.
*This recipe has been adapted from its original.
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