Escarole Quesadillas

Vegetarian
Health score
46%
Escarole Quesadillas
55 min.
6
727kcal

Suggestions

Ingredients

  • 14 ounce black beans rinsed drained canned
  • 1.3 pounds endive 
  • 10-inch flour tortillas 
  • cloves garlic thinly sliced
  • 0.8 teaspoon ground cumin 
  • tablespoon hot sauce such as frank's
  • servings kosher salt and ground pepper black finely
  • tablespoon juice of lime fresh
  • tablespoons olive oil extra-virgin
  • servings salsa jarred for serving
  • cups mozzarella cheese shredded
  • medium tomatoes cut in small dice (3/4 cup)

Equipment

  • frying pan
  • tongs

Directions

  1. Wash all the escarole and tear 1 pound into bite-size pieces.
  2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat until hot. Stir in the garlic, 3/4 teaspoon salt and 1/2 teaspoon pepper. Cook, stirring, until the garlic is golden, about 2 minutes. Stir in the torn escarole, a handful at a time, and cook, turning with tongs and adding more escarole as the greens wilt. Cook, stirring occasionally, until the liquid evaporates, about 5 minutes. Stir in the hot sauce.
  3. Place 4 tortillas on the work surface.
  4. Spread 1/2 cup of the cheese evenly over each tortilla, then divide the escarole among the tortillas, spreading evenly.
  5. Sprinkle the escarole with 1/2 cup more cheese per tortilla, spreading evenly. Top with the remaining tortillas.
  6. Wipe out the skillet.
  7. Heat 1 tablespoon of the oil over medium heat.
  8. Place 1 quesadilla in the skillet and cover. Cook until the bottom is golden, 2 to 3 minutes. Flip the tortilla and cook until the other side is golden, 2 to 3 minutes more.
  9. Transfer the quesadilla to a work surface and cook the remaining quesadillas in the same manner.
  10. Cut the remaining escarole into thin shreds.
  11. Add the beans, tomatoes, lime juice, cumin, the remaining 1 tablespoon oil and 1/2 teaspoon each salt and pepper.
  12. Cut the quesadillas into wedges and serve with the bean and escarole salad and salsa.

Nutrition Facts

Calories727kcal
Protein16.5%
Fat47.58%
Carbs35.92%

Properties

Glycemic Index
35.17
Glycemic Load
15.48
Inflammation Score
-10
Nutrition Score
35.859130496564%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
9.57mg
Myricetin
0.05mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:726.88kcal
36.34%
Fat:38.7g
59.54%
Saturated Fat:14.59g
91.21%
Carbohydrates:65.74g
21.91%
Net Carbohydrates:54.05g
19.66%
Sugar:6.32g
7.02%
Cholesterol:58.99mg
19.66%
Sodium:1699.13mg
73.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.19g
60.38%
Vitamin K:238.39µg
227.04%
Folate:272.32µg
68.08%
Calcium:602.78mg
60.28%
Vitamin A:2888.16IU
57.76%
Phosphorus:573.94mg
57.39%
Manganese:1.14mg
57.08%
Selenium:35.08µg
50.11%
Fiber:11.68g
46.73%
Vitamin B1:0.68mg
45.66%
Vitamin B2:0.64mg
37.86%
Iron:6.24mg
34.66%
Vitamin B12:1.7µg
28.37%
Vitamin B3:5.5mg
27.52%
Zinc:3.91mg
26.08%
Potassium:823.02mg
23.51%
Vitamin E:3.09mg
20.62%
Magnesium:81.62mg
20.4%
Copper:0.37mg
18.4%
Vitamin C:14.2mg
17.22%
Vitamin B5:1.33mg
13.29%
Vitamin B6:0.23mg
11.75%
Vitamin D:0.3µg
1.99%