AZ Health Zone/ Dinner/ Lunch/ Snack

Quick Quesadilla

Quick Quesadilla

AZ Health Zone
0 from 0 votes
Course Dinner, Lunch, Snack
Cuisine Mexican
Servings 6

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.
Keyword Cheese, Flour Tortillas, kidney beans, Spinach
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