White Bean & Spinach Quesadillas (Freezer Friendly)

• 分量: 5 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

19 oz can of white beans (see note 1; drained and rinsed)

3 oz spinach (chopped; see note 2)

1 teaspoon ground cumin

1 teaspoon ground coriander

1/8 teaspoon salt

3/4 cup feta cheese (crumbled)

1 1/4 cups shredded mozzarella

5 tortillas (12 inch/large)

手順

If spinach is frozen, thaw and press out extra moisture.

In a large bowl, mash the white beans with a fork or potato masher.

Stir in the spinach, cumin, coriander and salt. Stir/mash until the spinach is slightly wilted and fold in the feta cheese.

Heat a large pan over medium heat. Spray with oil, then assemble quesadillas in the pan (cooking 2 at a time).

Spoon out ½ cup of white bean/spinach filling, then sprinkle with ¼ cup cheese. Fold the tortilla over, then press down firmly.

Cook for 3 or so minutes per side, until golden and crispy.

栄養

• サービングサイズ: 1 quesadilla
• カロリー: 396 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 11 g
• コレステロール: 54 mg
• ナトリウム: 1030 mg
• 炭水化物総量: 37 g
• 食物繊維: 5 g
• 糖質総量: 2 g
• タンパク質: 19 g