Southwest Quesadilla with Cilantro-Lime Sour Cream

Vegetarian
Health score
9%
Southwest Quesadilla with Cilantro-Lime Sour Cream
30 min.
16
157kcal

Suggestions

Ingredients

  • 16 ounce refried black beans canned
  • 10-inch burrito size" flour tortillas 
  • 0.3 cup freshly cilantro leaves chopped
  • 0.5 cup freshly cilantro leaves chopped
  • 0.8 cup corn kernels ( 1 ear)
  • teaspoon ground cumin 
  • 0.5  juice of lime juiced
  • tablespoons olive oil for griddle
  • cup pepper jack cheese grated
  • small bell pepper diced red
  • 0.5  onion diced red
  • teaspoons pepper flakes red
  • pinch salt 
  • 16 servings salt and pepper black freshly ground
  • 0.5 cup cup heavy whipping cream sour

Equipment

  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. In a large skillet, heat oil over medium-high heat.
  3. Saute red pepper and onion until soft, about 5 minutes.
  4. Add corn, red pepper flakes, cumin, and salt and pepper to taste. Toss to incorporate and saute for 3 minutes.
  5. Transfer to a bowl and add the cilantro. Preheat a long, 2-burner cast iron griddle, or a large saute pan over medium heat.
  6. Lay 2 tortillas on a work surface and spread each evenly with refried black beans.
  7. Place tortillas, bean side up, on the griddle (begin with 1 if using a saute pan).
  8. Sprinkle onion-red pepper mixture evenly over the top of each, then sprinkle evenly with the cheese. Cover with another tortilla coated with refried black beans and cook until cheese melts, about 4 minutes. Flip quesadillas to toast the other side. Slice each quesadilla into 8 wedges, sprinkle with cilantro, and serve with Lime-Cilantro Sour Cream.
  9. In a small bowl, mix all ingredients together until combined. Season, to taste, with salt if needed.

Nutrition Facts

Calories157kcal
Protein15.58%
Fat39.69%
Carbs44.73%

Properties

Glycemic Index
15.69
Glycemic Load
4.17
Inflammation Score
-5
Nutrition Score
6.9043478719566%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.08mg
Luteolin
0.03mg
Isorhamnetin
0.17mg
Kaempferol
0.02mg
Quercetin
1.11mg

Nutrients percent of daily need

Calories:156.58kcal
7.83%
Fat:7.02g
10.8%
Saturated Fat:2.9g
18.12%
Carbohydrates:17.8g
5.93%
Net Carbohydrates:14.26g
5.18%
Sugar:1.65g
1.84%
Cholesterol:10.53mg
3.51%
Sodium:196.92mg
8.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.2g
12.4%
Folate:66.68µg
16.67%
Fiber:3.54g
14.15%
Manganese:0.26mg
12.84%
Phosphorus:120.32mg
12.03%
Vitamin B1:0.17mg
11.26%
Calcium:97.58mg
9.76%
Vitamin C:6.86mg
8.31%
Iron:1.49mg
8.3%
Selenium:5.67µg
8.1%
Vitamin A:376.46IU
7.53%
Magnesium:29.49mg
7.37%
Vitamin B2:0.12mg
7.16%
Vitamin B3:1.1mg
5.51%
Vitamin K:5.6µg
5.34%
Potassium:175.61mg
5.02%
Zinc:0.71mg
4.74%
Copper:0.09mg
4.63%
Vitamin E:0.5mg
3.33%
Vitamin B6:0.07mg
3.32%
Vitamin B5:0.19mg
1.92%
Vitamin B12:0.07µg
1.23%