Food and Nutrition

Accessibility


| Share

Black Bean and Pineapple Quesadillas

Black Bean and Pineapple Quesadillas
 
Black Bean and Pineapple Quesadillas
This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (8-ounce) can crushed pineapple, drained
  • 6 Tbsp. salsa
  • 2 to 3 Tbsp. cilantro, chopped (optional)
  • 8 tortillas, whole-wheat (8-inch)
  • 1 c. cheddar cheese, shredded

Directions

Drain and rinse beans, then combine beans, pineapple, salsa, and cilantro in a medium bowl. Spread 1/2 cup of bean mixture on one tortilla and sprinkle with 1/4 cup of cheese. Top with another tortilla and place in a nonstick skillet. Cook on medium-high heat for one to two minutes or until the cheese starts to melt and bottom tortilla starts to brown. Flip quesadilla. Cook for another one to two minutes or until bottom tortilla browns. Repeat steps 2 to 4 until all quesdadillas are done (if using a large skillet, you can make two at a time). Cut each quesdilla in six wedges.

Makes 8 servings.

Per Serving: 200 calories, 4 grams (g) fat, 11 g protein, 34 g carbohydrate, 17 g fiber, and 280 milligrams (mg) sodium.

Files
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.