Southwest Veggie Quesadillas

• 分量: 8 servings

材料

1 tablespoon olive oil

1 cup bell pepper (diced, colors of choice)

1 cup black beans (canned, rinsed and drained)

1/2 cup corn (canned, frozen or fresh)

1/2 cup onion (diced)

2 cloves garlic (minced or crushed)

1 teaspoon cumin

1 teaspoon chili powder

salt and pepper (to taste)

¼ cup chopped cilantro

4 medium flour tortillas

2 cups shredded cheese (see note)

½ cup sour cream

1/4 cup mayo (or replace with sour-cream or Greek yogurt)

¼ cup cilantro (minced)

Juice of ½ lime

1 tsp olive oil

Salt and pepper (to taste)

手順

Heat 1 tablespoon oil in a medium pan over medium-high heat. Add the oil, bell peppers, black beans, corn, onion, garlic, cumin, chili powder, salt, and pepper. Season with salt and pepper and cook for 3-4 minutes or until the bell peppers and onions of softened. Turn off heat and stir in the cilantro.

In a clean skillet over medium heat, add a flour tortilla. Top with cheese, cooked veggies mixture, and another layer of cheese. Place another tortilla on top and cook, flipping once, until golden on both sides, about 3 minutes per side. Repeat with remaining ingredients. Slice and Serve with sour-cream cilantro sauce.

To Make the sour-cream cilantro sauce. Whisk all the ingredients in a medium bowl until combined.

栄養

• カロリー: 275 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 10 g
• トランス脂肪: 0.01 g
• コレステロール: 34 mg
• ナトリウム: 341 mg
• 炭水化物総量: 18 g
• 食物繊維: 3 g
• 糖質総量: 3 g
• タンパク質: 11 g