Emprimir
Correo Electrónico
 |
Ingredientes
- 1 tsp canola, grapeseed or olive oil
- 0.5-1 cup frozen corn kernels
- 3 cloves garlic, minced
- 4 oz pepper jack cheese, shredded
- 1 15oz can refried black beans
- 1 tsp cumin
- 1 tsp chili powder
- 4 whole wheat flour tortillas (120-150 calories per tortilla with at least 4g fiber)
- 1 tsp canola, grapeseed or olive oil
- 1 red onion, diced
- 1 poblano pepper, diced
- 1 red bell pepper, diced
- 0.5-1 cup frozen corn kernels
- 1 jalapeño, seeded and diced
- 3 cloves garlic, minced
- 4 oz pepper jack cheese, shredded
- 1 15oz can refried black beans
- Taco seasoning
- 1 tsp cumin
- 1 tsp chili powder
- salt to taste
- 4 whole wheat flour tortillas (120-150 calories per tortilla with at least 4g fiber)
View Full Recipe at The Picky Eater: A Healthy…
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1499g | |
| Calories 1753 | |
| Calories from Fat 550 | 31% |
| Total Fat 61.51g | 77% |
| Saturated Fat 14.09g | 56% |
| Trans Fat 0.04g | |
| Cholesterol 19mg | 6% |
| Sodium 3919mg | 163% |
| Potassium 4493mg | 128% |
| Total Carbs 248.19g | 66% |
| Dietary Fiber 69.8g | 233% |
| Sugars 31.81g | 21% |
| Protein 69.5g | 111% |
%3C/p%3E%3Cp%3EThe%20Directions%3C/p%3E%3Cp%3EStep%201:%20Heat%20a%20pot%20or%20a%20large%20pan%20over%20medium%20heat.%20Add%20the%20oil,%20onion,%20bell%20pepper,%20poblano%20pepper,%20corn,%20jalapeno%20and%20garlic.%20Saute%20until%20cooked%20through%20%E2%80%93%20about%205%20minutes.%3C/p%3E%3Cp%3EStep%202:%20Heat%20the%20refried%20beans%20in%20a%20small%20pot,%20add%20taco%20seasoning%20to%20flavor%20the%20beans%20(to%20taste)%3C/p%3E%3Cp%3EStep%203:%20Once%20the%20veggies%20have%20cooked,%20add%20the%20cumin,%20chili%20powder%20and%20salt%20to%20taste.%3C/p%3E%3Cp%3EStep%204:%20Meanwhile,%20grate%20the%20pepper%20jack%20cheese%20and%20set%20aside.%3C/p%3E%3Cp%3EStep%205:%20Assemble%20your%20quesadilla%20and%20get%20ready%20to%20cook%20it!%20First,%20take%20your%20tortilla%20and%20slather%20half%20of%20it%20with%20the%20refried%20black%20bean%20mixture%20(about%201/4%20cup%20per%20tortilla).%20Top%20it%20with%20the%20veggies%20(1/4%20the%20veggie%20mixture).%3C/p%3E%3Cp%3EAnd%20then%20top%20it%20with%20the%20cheese%20(1%20oz%20per%20quesadilla).%3C/p%3E%3Cp%3EStep%206:%20Fold%20the%20quesadilla%20in%20half.%20Spray%20a%20large%20pan%20with%20the%20olive%20oil%20cooking%20spray,%20and%20let%20the%20quesadilla%20cook%20until%20it%E2%80%99s%20brown%20and%20crispy.%20Flip%20it%20to%20cook%20the%20other%20side%20and%20continue%20cooking%20until%20the%20cheese%20has%20melted%20and%20both%20sides%20are%20crisp.%3C/p%3E%3Cp%3EStep%207:%20Cut%20into%20slices,%20serve%20with%20salsa,%20guacamole%20or%202%25%20Greek%20Yogurt.%3C/p%3E%3Cp%3EEach%20quesadilla%20has%20about%20300%20calories,%2040g%20carbs,%20with%209g%20fiber%20and%2010g%20protein.%20Not%20bad%20for%20a%20quesadilla%20makeover!%3C/p%3E%3Cp%3EAnd%20thanks%20to%20the%20cooking%20spray,%20the%20outside%20of%20the%20quesadilla%20was%20super%20crispy,%20and%20the%20inside%20was%20incredibly%20cheesy.%3C/p%3E%3Cp%3EThis%20can%20actually%20work%20as%20a%20great%20appetizer%20as%20well%20%E2%80%93%20just%20make%20a%20bunch%20and%20keep%20them%20warm%20in%20the%20oven.%20If%20you%20cut%20the%20slices%20small%20enough%20they%E2%80%99re%20the%20perfect%20finger%20food!%3C/p%3E%3Cp%3EBlack%20Bean%20and%20Pepper%20Jack%20Quesadillas%3C/p%3E%3Cp%3EInspired%20by,%20but%20significantly%20modified%20from%20this%20CookingLight%20recipe.%3C/p%3E%3Cp%3EMakes%204%20servings.%20Each%20serving%20has:%20300%20calories,%2040g%20carbs,%20with%209g%20fiber%20and%2010g%20protein.%3C/p%3E%3Cp%3EThe%20Ingredients%3C/p%3E%3Cp%3EThe%20Directions%3C/p%3E%3Cp%3EStep%201:%20Heat%20a%20pot%20or%20a%20large%20pan%20over%20medium%20heat.%20Add%20the%20oil,%20onion,%20bell%20pepper,%20poblano%20pepper,%20corn,%20jalapeno%20and%20garlic.%20Saute%20until%20cooked%20through%20%E2%80%93%20about%205%20minutes.%3C/p%3E%3Cp%3EStep%202:%20Heat%20the%20refried%20beans%20in%20a%20small%20pot,%20add%20taco%20seasoning%20to%20flavor%20the%20beans%20(to%20taste)%3C/p%3E%3Cp%3EStep%203:%20Once%20the%20veggies%20have%20cooked,%20add%20the%20cumin,%20chili%20powder%20and%20salt%20to%20taste.%3C/p%3E%3Cp%3EStep%204:%20Meanwhile,%20grate%20the%20pepper%20jack%20cheese%20and%20set%20aside.%3C/p%3E%3Cp%3EStep%205:%20Assemble%20your%20quesadilla%20and%20get%20ready%20to%20cook%20it!%20First,%20take%20your%20tortilla%20and%20slather%20half%20of%20it%20with%20the%20refried%20black%20bean%20mixture%20(about%201/4%20cup%20per%20tortilla).%20Top%20it%20with%20the%20veggies%20(1/4%20the%20veggie%20mixture).%20And%20then%20top%20it%20with%20the%20cheese%20(1%20oz%20per%20quesadilla).%3C/p%3E%3Cp%3EStep%206:%20Fold%20the%20quesadilla%20in%20half.%20Spray%20a%20large%20pan%20with%20the%20olive%20oil%20cooking%20spray,%20and%20let%20the%20quesadilla%20cook%20until%20it%E2%80%99s%20brown%20and%20crispy.%20Flip%20it%20to%20cook%20the%20other%20side%20and%20continue%20cooking%20until%20the%20cheese%20has%20melted%20and%20both%20sides%20are%20crisp.%3C/p%3E%3Cp%3EStep%207:%20Cut%20into%20slices,%20serve%20with%20salsa,%20guacamole%20or%202%25%20Greek%20Yogurt.%3C/p%3E%3Cp%3Eappetizers,%3C/p%3E%3Cp%3Edinner,%3C/p%3E%3Cp%3EHealthy,%3C/p%3E%3Cp%3EMexican,%3C/p%3E%3Cp%3EQuick%20and%20Easy,%3C/p%3E%3Cp%3ERecipes,%3C/p%3E%3Cp%3EVegetarian%3C/p%3E){kind=link}