Quick Quesadilla
Equipment
- Oven
- Small bowl
- Fork
- Baking Sheet
- Knife
Ingredients
- Ingredients
- 2 ¼ cups frozen spinach chopped
- 1 cup canned kidney beans drained and rinsed
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon chili powder
- 4 whole wheat tortillas 8 inch
- 1 ½ cups low-fat mozzarella cheese shredded
- Nonstick cooking spray
Instructions
- Directions
- Wash your hands with soap and warm water. Wash fresh fruits and vegetables before preparing them.
- Preheat oven to 350 degrees Fahrenheit.
- Thaw, drain, and squeeze excess liquid from spinach.
- In a small bowl, add kidney beans, garlic powder, onion powder, and chili powder. Lightly mash beans with a fork. Microwave for 1 minute and stir.
- To make the quesadilla, place 2 tortillas on a baking sheet. Evenly spread the spinach and bean mixture on each tortilla. Top with cheese.
- Place the other two tortillas on top. Spray the top tortillas with cooking spray.
- Bake for 15 minutes. Cut each quesadilla into six wedges and serve.
Notes
Nutrition Facts (Per Serving)
calories, 231; carbohydrate, 24 g; protein, 16 g; total fat, 7 g; saturated fat, 4 g; trans fat, 0 g; cholesterol, 15 mg; fiber, 6 g; total sugars, 2 g; sodium, 440 mg; calcium, 322 mg; folate, 9 mcg; iron, 5 mg; percent calories from fat, 27%.
Makes 6 servings, 2 slices each.
calories, 231; carbohydrate, 24 g; protein, 16 g; total fat, 7 g; saturated fat, 4 g; trans fat, 0 g; cholesterol, 15 mg; fiber, 6 g; total sugars, 2 g; sodium, 440 mg; calcium, 322 mg; folate, 9 mcg; iron, 5 mg; percent calories from fat, 27%.
Makes 6 servings, 2 slices each.
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