Vegetable cooking spray
1 medium zucchini, cut lengthwise in half, sliced
1 cup sliced onion
1 teaspoon minced garlic
1 small jalapeño chili, minced
1 teaspoon ground cumin
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged
Black beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged
Pinto beans, rinsed, drained
1 cup chopped tomato
1/2 cup finely chopped cilantro
Salt and pepper, to taste*
12 tortillas (6-inch)
3/4 to 1 cup (3 to 4 ounces) shredded four-cheese Mexican blend
or reduced-fat four-cheese Mexican blend
Salsa, as garnish*
Sour cream, as garnish*
Spray large skillet with
cooking spray; heat over medium heat until hot. Sauté
zucchini, onion, garlic, jalapeño chili and cumin until
crisp-tender, about 5 minutes.
Add beans to side of skillet;
coarsely mash about half the beans. Mix beans, tomato and cilantro
into onion mixture and cook 1 to 2 minutes. Spoon 1/3 cup mixture
on one side of each tortilla and sprinkle with 1 1/2 tablespoons
cheese. Fold tortillas in half and spray both sides with cooking
spray.
Bake on cookie sheet at
450° F. until browned and crisp, 5 to 7 minutes, or cook
in large skillet over medium heat until browned, 2 to 3 minutes
on each side. Garnish quesadillas with salsa and sour cream.
Makes 6 servings.
TIP: Bean mixture can be
prepared 1 day in advance; refrigerate, covered.
Nutrient Information Per serving: Calories
408; Fat 11g; % Calories from Fat 23; Calcium 261mg; Carbohydrate
66g; Folate 138mcg; Sodium 832mg; Protein 16g; Dietary Fiber
11g; Cholesterol 13mg
*Not included in nutrient analysis
Recipe provided courtesy of The Bean Education
& Awareness Network.
