Black Bean and Sweet Potato Quesadillas

Name: Black Bean and Sweet Potato Quesadillas
Total time: 30 min
Yield: 4 人数
Ingredients: undefined 2 sprays of nonstick cooking spray; 🧅 1 small onion, chopped; 🧄 1 clove garlic, minced; 🍠 1 medium sweet potato, cooked and cut into pieces; undefined 1 cup black beans, canned low-sodium; undefined 1 1/2 teaspoons ground cumin; undefined 1 1/2 teaspoons paprika; undefined 1/2 large jalapeno pepper; undefined 8 whole wheat tortillas; undefined 1/2 cup baby spinach; undefined 1/4 cup cheddar cheese, reduced-fat; undefined sour cream, low-fat

コスト $10, 節約する $15

出典: Recommended by CookPal

30 分
4 人数
$10

Black Bean and Sweet Potato Quesadillas

コスト $10, 節約する $15

出典: Recommended by CookPal

30 分
4 人数
$10

材料

Main Ingredients
- 2 sprays of nonstick cooking spray
- 🧅 1 small onion, chopped
- 🧄 1 clove garlic, minced
- 🍠 1 medium sweet potato, cooked and cut into pieces
- 1 cup black beans, canned low-sodium
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons paprika
- 1/2 large jalapeno pepper
- 8 whole wheat tortillas
- 1/2 cup baby spinach
- 1/4 cup cheddar cheese, reduced-fat
- sour cream, low-fat

手順

Wash hands with soap and water.

Sauté onion and garlic using nonstick cooking spray in a medium size pan until soft.

Add sweet potatoes, black beans, garlic, onions, spices, and jalapeno to the pan.

Heat until just warm.

Spread potato mixture over tortilla, then top with baby spinach and cheese.

Top with a second tortilla.

Heat a pan on high heat and spray with nonstick cooking spray.

Brown quesadilla about one minute on each side until the inside is warm and the cheese is melted.

栄養素

1人前あたり

🔥

291

カロリー

13
タンパク質
57
炭水化物
3
脂肪

💡 To save time, cook the sweet potato in advance and store it in the fridge.For added flavor, consider roasting the sweet potato instead of boiling.Serve the quesadillas with a side of salsa or guacamole for extra taste.Use a nonstick pan to minimize the oil needed for cooking.