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Quesadillas con Frijoles Refritos

Posted by Aaron W. On 12/15/2010
From: EatingWell Magazine

6 servings
Active Time:
Total Time:

Nutrition Profile 

This food is diabetes appropriate, low calorie, low cholesterol, low saturated fat, low sodium, heart healthy, high in calcium and gluten FREE.  

Quesadillas Ingredients

  • 1 cup fat-free refried beans   
  • 2 tablespoons hot salsa, plus more for dipping  
  • 12 6-inch corn tortillas   
  • 1 cup frozen corn, thawed   
  • 1/3 cup chopped fresh cilantro   
  • 1/3 cup chopped scallions   
  • 3/4 cup finely grated Monterey Jack cheese, (3 ounces)

    Preparation

    1. Preheat oven to 400°F. Line a baking sheet with foil.
    2. Combine refried beans and 2 tablespoons salsa in a small bowl.
    3. Place a tortilla directly on a stovetop burner (gas or electric), set at medium, and toast, turning frequently with tongs, until softened, about 30 seconds. Wrap in a kitchen towel to keep warm while you soften the remaining tortillas in the same manner.
    4. Lay 6 of the softened tortillas on the prepared baking sheet. Divide the bean mixture among these tortillas, spreading evenly. Sprinkle each with corn, cilantro and scallions, then cheese. Top with the remaining softened tortillas and press to seal.
    5. Bake until lightly crisped and browned, about 10 minutes. Cut each quesadilla into 4 wedges. Serve hot, with additional salsa for dipping.

    Nutrition

    Per serving: 237 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 38 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 287 mg sodium; 186 mg potassium.
    2 Carbohydrate Serving Exchanges: 2 1/2 starch, 1/2 high-fat meat


     
    Photo courtesy: MadameD 
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