Cheesy Kidney Bean Quesadillas

• 分量: 5 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

15 ½ oz. can kidney beans ($0.92)

4 oz. medium cheddar cheese (half an 8 oz. block, $0.97)

½ Tbsp olive oil ($0.09)

2 Tbsp taco seasoning ($0.30*)

1 cup mixed frozen “seasoning blend” veggies ($0.78**)

5 flour tortillas (medium, $0.99)

手順

Gather your ingredients.

Prep

Drain and rinse the kidney beans. Shred the cheddar cheese.

Sauté

Over medium heat, sauté olive oil, taco seasoning, and frozen veggie blend for 4-5 minutes.

Warm

Add the strained and rinsed kidney beans and turn the heat down to low, cooking until the beans are warmed through.

Mash

Using a fork or a potato masher, gently mash the beans. I like to keep some whole and mash some so they are creamy. I find it helps keep the quesadillas together better to have some of them mashed.

Wipe

Remove the bean mixture from the pan and set it off to the side in a bowl, covered. Wipe down the pan to use for finishing the quesadillas.

Add cheese

Add shredded cheese onto 1/2 of each flour tortilla.

Scoop the bean-onion mixture on top of the shredded cheddar.

Fold

Top each with an extra sprinkle of cheddar and fold them in half.

Cook

Return the tortillas to the pan and toast on each side for 2-3 minutes until toasty and crispy. Cut in half and serve while hot.

栄養

• サービングサイズ: 1 quesadilla
• カロリー: 333 kcal
• 脂肪総量: 12 g
• ナトリウム: 469 mg
• 炭水化物総量: 41 g
• 食物繊維: 9 g
• タンパク質: 17 g