Black Bean and Broccoli Quesadillas
Black beans are mashed, then mixed with sautéed broccoli, bell pepper, onion, zucchini, and reduced-fat cheddar. The filling is spread on half of each whole wheat tortilla, folded, and cooked in a sprayed pan until lightly browned on both sides. Each quesadilla is cut in half and served. It’s a veggie-packed, lighter vegetarian meal.
Equipment
- 1 Large pan or skillet
- 1 Large mixing bowl
- 1 Spatula
- 1 Knife and cutting board
Ingredients
- 1 can no-salt-added black beans
- 1 cup cooked broccoli chopped
- ¼ cup bell pepper chopped
- ¼ cup onions chopped
- ¼ cup zucchini chopped
- 4 ounces or ½ cup reduced-fat cheddar cheese, shredded
- 4 whole wheat tortillas 8-inch
- Non-stick vegetable cooking spray
Instructions
- Mash the beans: In the large mixing bowl, mash the beans with a fork.
- Sauté the vegetables: Spray a pan with non-stick cooking spray. Sauté the broccoli, bell pepper, onions, and zucchini over medium heat until tender.
- Combine: Add the sautéed vegetables and the cheese to the beans and mix well.
- Heat the pan: Spray the pan again with cooking spray and heat over medium heat.
- Fill: Lay one tortilla in the pan. Spread ¼ of the bean mixture on half, then fold the other half over.
- Cook: Cook each side over medium heat until lightly browned, about 3 to 5 minutes. Repeat with each tortilla.
- Serve: Cut each quesadilla in half and serve.
