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Black Bean and Sweet Potato Quesadillas

Black Bean and Sweet Potato Quesadillas

ค่าใช้จ่าย $10, บันทึก $15

แหล่งที่มา: Recommended by CookPal

  • 30 นาที
  • 4 จำนวนจาน
  • $10

ส่วนผสม

  • 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

ขั้นตอน

1

Wash hands with soap and water.

2

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

3

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

4

Heat until just warm.

5

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

6

Top with a second tortilla.

7

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

8

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

สารอาหาร

ต่อ 1 จาน

🔥

291

แคลอรี่

  • 13
    โปรตีน
  • 57
    คาร์โบไฮเดรต
  • 3
    ไขมัน

💡 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.