Ingredients
- 1/2 tablespoon extra virgin olive oil
- 1 teaspoon minced garlic
- 8 ounces (240 grams) mushrooms, rinsed, stems trimmed, and sliced
- 1/4 teaspoon chili powder, or to taste
- 4 cups loosely packed baby spinach or (6 ounces) frozen
- 1 cup (160 grams) canned black beans, rinsed and drained
- 1 cup sliced red and yellow pepper (I use frozen)
- 1/2 small onion, sliced
- Salt and freshly ground pepper, to taste
- 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
- 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
- Fresh cilantro leaves, for garnish
Directions
In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms, peppers and onions, chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are lightly golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and stir well until combined. Season with salt and pepper, transfer to a dish and set aside. Wipe skillet with paper towel and set aside.
Lay one of the tortillas in the skillet over medium heat. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.
Cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.
Nutrition Information
Serves: 4 | Serving Size: 1 quesadilla
Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g
Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36%
