Black Bean Quesadillas with Corn Salsa

Vegetarian
Health score
42%
Black Bean Quesadillas with Corn Salsa
45 min.
4
422kcal

Suggestions

Ingredients

  • 0.5 teaspoon bottled garlic minced
  • 1.5 teaspoons bottled garlic minced
  • 15 ounce black beans drained and rinsed canned
  • cup whole-kernel corn frozen
  • 8-inch flour tortillas ()
  • 0.5 cup cilantro leaves fresh chopped
  • tablespoons juice of lime fresh
  • tablespoon olive oil 
  • cups plum tomatoes chopped
  •  bell pepper red chopped
  • ounces preshredded mexican blend cheese 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • broiler

Directions

  1. To prepare the quesadillas, preheat the broiler.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Add garlic; saut 30 seconds.
  4. Add tomatoes, 1/2 cup cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally.
  5. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 cup bean mixture and 3 tablespoons cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown.
  6. Cut each tortilla into 3 wedges.
  7. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently.
  8. Serve with quesadillas.

Nutrition Facts

Calories422kcal
Protein16.7%
Fat30.73%
Carbs52.57%

Properties

Glycemic Index
49
Glycemic Load
9.78
Inflammation Score
-9
Nutrition Score
25.166521753954%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.83mg
Luteolin
0.19mg
Kaempferol
0.12mg
Myricetin
0.19mg
Quercetin
1.89mg

Nutrients percent of daily need

Calories:422.42kcal
21.12%
Fat:14.8g
22.76%
Saturated Fat:5.82g
36.38%
Carbohydrates:56.96g
18.99%
Net Carbohydrates:44.84g
16.31%
Sugar:8.5g
9.45%
Cholesterol:20.2mg
6.73%
Sodium:1005.37mg
43.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.1g
36.19%
Vitamin C:61.38mg
74.4%
Fiber:12.12g
48.49%
Vitamin A:2218.62IU
44.37%
Folate:164.22µg
41.05%
Manganese:0.77mg
38.55%
Phosphorus:373.82mg
37.38%
Vitamin B1:0.49mg
32.9%
Calcium:273.88mg
27.39%
Iron:4.66mg
25.88%
Vitamin B2:0.43mg
25.32%
Potassium:835.76mg
23.88%
Selenium:16.6µg
23.72%
Vitamin K:23.4µg
22.29%
Vitamin B3:4.39mg
21.96%
Magnesium:77.4mg
19.35%
Copper:0.36mg
18.24%
Vitamin B6:0.33mg
16.74%
Zinc:1.94mg
12.91%
Vitamin E:1.77mg
11.81%
Vitamin B5:0.71mg
7.13%
Vitamin B12:0.26µg
4.36%
Source:My Recipes