Portobello and Black Bean Quesadillas

Vegetarian
Gluten Free
Health score
12%
Portobello and Black Bean Quesadillas
45 min.
4
196kcal

Suggestions

Ingredients

  • tablespoons balsamic vinaigrette light
  • cup no-salt-added black beans canned rinsed drained
  • 0.3 cup green onions thinly sliced
  • ounce pimientos diced drained
  • inch portobello caps chopped
  • ounces cheese mexican blend cheese shredded reduced-fat
  • 8-inch tortillas gluten-free ()

Equipment

  • frying pan
  • paper towels
  • potato masher
  • microwave

Directions

  1. Stack tortillas; microwave at HIGH 1 minute. Leave in microwave to keep warm while preparing filling.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add mushrooms; saut 2 minutes or until tender.
  4. Add vinaigrette, beans, and pimiento; cook 1 to 2 minutes or until liquid evaporates, stirring constantly. Mash bean mixture slightly with a potato masher.
  5. Spoon about 1/3 cup bean mixture onto each tortilla.
  6. Sprinkle evenly with cheese and onions. Fold tortillas in half.
  7. Wipe skillet with paper towels; heat over medium heat. Coat pan with cooking spray.
  8. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until golden and cheese melts. Repeat procedure with remaining 2 quesadillas.
  9. Cut each quesadilla into 3 wedges.
  10. Serve immediately with salsa and sour cream, if desired.

Nutrition Facts

Calories196kcal
Protein22.09%
Fat51.05%
Carbs26.86%

Properties

Glycemic Index
26.75
Glycemic Load
2.28
Inflammation Score
-6
Nutrition Score
9.4908696050229%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:195.79kcal
9.79%
Fat:11.22g
17.27%
Saturated Fat:5.14g
32.14%
Carbohydrates:13.29g
4.43%
Net Carbohydrates:8.83g
3.21%
Sugar:1.39g
1.54%
Cholesterol:26.93mg
8.98%
Sodium:249.87mg
10.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.93g
21.86%
Calcium:204.85mg
20.48%
Phosphorus:195.83mg
19.58%
Vitamin C:15.92mg
19.29%
Folate:74.35µg
18.59%
Fiber:4.46g
17.84%
Vitamin K:15.09µg
14.37%
Vitamin A:628.06IU
12.56%
Manganese:0.22mg
11.21%
Magnesium:39.43mg
9.86%
Zinc:1.42mg
9.48%
Selenium:5.9µg
8.42%
Iron:1.47mg
8.18%
Vitamin B2:0.14mg
8.14%
Vitamin B1:0.12mg
8.08%
Potassium:242.16mg
6.92%
Copper:0.13mg
6.35%
Vitamin B12:0.35µg
5.86%
Vitamin B6:0.1mg
4.83%
Vitamin B3:0.65mg
3.23%
Vitamin B5:0.25mg
2.46%
Vitamin E:0.23mg
1.5%
Vitamin D:0.16µg
1.06%
Source:My Recipes