Rosemary White Bean and Kale Quesadillas

• 분량: 4 servings
• 활동 시간: 5 minutes
• 총 시간: 20 minutes

재료

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

방향

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.

영양 정보

• 1회 제공량: 1 quesadilla
• 칼로리: 373 cal
• 지방 전체: 10 g
• 포화 지방: 3 g
• 콜레스테롤: 14 mg
• 나트륨: 394 mg
• 탄수화물 전체: 56 g
• 식이섬유: 17 g
• 총 당류: 2 g
• 단백질: 26 g