Yummy Healthy Quesadillas

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 ūüôā

Poblano, Mango, Black Bean Quesadillas

4 servings (serving size: 1 quesadilla)

Ingredients

  • 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

Preparation

1. Preheat broiler. 

So this is how you use a broiler for those of you who are cooking-novices like me ūüôā 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. 

Nutritional Information

  • 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

End Result

 

Yum!

Yum!

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3 Comments

Filed under Picky Cooks (Favorite Recipes)

3 responses to “Yummy Healthy Quesadillas

  1. That looks delish, I love mango.

  2. Also love mangoes. They’re really awesome with black beans. Please forgive us as we’d be just forced to sprinkle a little cotija cheese on it! ūüôā

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