Rosemary White Bean and Kale Quesadillas

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 20 minutes

配料

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

步骤

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.

营养

• 每份大小: 1 quesadilla
• 卡路里: 373 cal
• 总脂肪: 10 g
• 饱和脂肪: 3 g
• 胆固醇: 14 mg
• 钠: 394 mg
• 总碳水化合物: 56 g
• 膳食纤维: 17 g
• 总糖: 2 g
• 蛋白质: 26 g