Rosemary White Bean and Kale Quesadillas

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

2 tsp. olive oil

1/2 tsp. red pepper flakes

1 shallot, minced

2 garlic cloves

4 cups kale, sliced thin

2 cups canned cannellini beans, drained and rinsed

1 tsp. dried rosemary

1 cup part skim shredded mozzarella cheese

4 low carb wraps

手順

Cook Kale

Heat the olive oil over medium heat. Add the shallot, garlic, and red pepper flakes. Cook for 1-2 minutes until fragrant. Add the kale and cook until tender, adding 1-2 tablespoons of water to prevent burning if needed.

Add the beans and rosemary

Add the cannellini beans and rosemary. Cook for 4-5 minutes until warm and tender. Remove and place in a bowl. Using a fork or potato masher, mash the beans. Season with salt and pepper.

Assemble the Quesadillas

To make the quesadillas, spray the skillet with cooking spray. Cover one half of the wrap/tortilla with 2 tbsp. cheese. Top with white bean and kale mixture. Then sprinkle with 2 tablespoons cheese. Fold over. Cook on one side until tortilla is crispy and cheese has melted. Carefully flip and cook on the other side. Consider serving with marinara sauce, salsa, harissa, or tzatziki.

栄養

• サービングサイズ: 1 quesadilla
• カロリー: 373 cal
• 脂肪総量: 10 g
• 飽和脂肪: 3 g
• コレステロール: 14 mg
• ナトリウム: 394 mg
• 炭水化物総量: 56 g
• 食物繊維: 17 g
• 糖質総量: 2 g
• タンパク質: 26 g