So this weekend, I decided to try a new recipe for quesadillas. Poblano, Black Bean, Avocado and Mango Quesadillas. I was a little skeptical about this recipe at first – I mean who combines peppers, mangos and beans with cheese in a tortilla? The mangos were kind of freaking me out but I decided to be “daring” and try it anyway. The recipe seemed simple enough – but the one part about it was this thing about using a broiler. I had NO CLUE how to use a broiler! Or what it was really. But thanks to Google and the internet – I figured it out! The recipe is below – which I got from myrecipes.com! I also included my modifications and a picture from myrecipes.com (I didn’t take a pic of my actual final product but it looked really close to the one on the myrecipes website!). And I included notes on how to use a broiler 🙂
Poblano, Mango, Black Bean Quesadillas
4 servings (serving size: 1 quesadilla)
- 1 teaspoon olive oil
- 1 1/2 cups presliced onion (I used red onion)
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 poblano chile, seeded and chopped (I also added 1/2 a yellow bell pepper)
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup jarred sliced peeled mango (such as Del Monte SunFresh) (I actually used one fresh mango and it turned out great!)
- 1/3 cup cubed peeled avocado
- 4 (8-inch) fat-free flour tortillas (To boost the fiber count, I used “Mission Low Carb Soft Taco Size Flour Tortillas” – 110 calories per tortilla with 11g fiber per serving!)
- Cooking spray
- 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1. Preheat broiler.
So this is how you use a broiler for those of you who are cooking-novices like me 🙂 Basically the broiler is part of most ovens. So what you do is you preheat your oven to 350 degrees, and then turn on your broiler (there should be a switch for high/low). Then when it’s time to bake the quesadillas, you put them on the top rack of the oven so they’re close to a broiler. And it works beautifully! Do you know what a broiler is? It’s just a grill turned upside down, so the grill heat comes from the top instead of the bottom. Cool huh??
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.
3. Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.
Note: With my broiler on low and the temp at 350 degrees, it took about 10 min for the quesadillas to be nice and crispy.
- Calories: 334 (25% from fat)
- Fat: 9.3g (sat 2.9g,mono 3.5g,poly 0.9g)
- Protein: 13.2g
- Carbohydrate: 54.5g
- Fiber: 7.2g
- Cholesterol: 10mg
- Iron: 3mg
- Sodium: 753mg
- Calcium: 253mg