10-Minute Quesadillas

• 份量: 1 serving
• 活動時間: 5 minutes
• 總時間: 10 minutes

食材

1 whole-grain flour tortilla (about 8″ diameter)

½ cup freshly grated cheddar cheese

¼ cup cooked black beans or pinto beans, rinsed and drained

1 tablespoon chopped red bell pepper or jarred roasted bell pepper or a few thinly sliced cherry tomatoes

1 tablespoon chopped red onion or green onion

1 tablespoon chopped pickled jalapeño (if you like heat)

1 teaspoon avocado oil, melted butter or extra-virgin olive oil, for brushing

Any of the following, for serving: Salsa, pico de gallo, guacamole or strips of avocado, sour cream, hot sauce, chopped fresh cilantro…

步驟

Heat a medium skillet over medium heat. Warm your tortilla for about 30 seconds, flipping halfway. Flip once more, then sprinkle one-half of the tortilla with about half of the cheese. Cover the cheese evenly with the remaining fillings: beans, bell pepper, onion and jalapeño (if using).

Sprinkle the remaining cheese over the fillings, and fold over the empty side of the tortilla to enclose the fillings. Quickly brush the top of the quesadilla with a light coating of oil, then carefully flip it with a spatula.

Let the quesadilla cook until golden and crispy on the bottom, about 1 to 2 minutes, reducing the heat if necessary to prevent burning the tortilla. Brush the top with a light coating of oil, then flip it and cook until the second side is golden and crispy.

Immediately remove the skillet from the heat and transfer the quesadilla to a cutting board. Let it cool for a minute to give the cheese time to set, then use a chef’s knife to slice it into 3 pieces. Serve promptly, with any sauces or garnishes that you’d like.

營養

• 每份大小: 1 quesadilla (3 slices)
• 卡路里: 460
• 總脂肪: 27.5 g
• 飽和脂肪: 14.7 g
• 反式脂肪: 0 g
• 膽固醇: 60 mg
• 鈉: 936.1 mg
• 總碳水化合物: 31.3 g
• 膳食纖維: 8.7 g
• 總糖: 2.4 g
• 蛋白質: 7.9 g