Food and Nutrition


| Share

Quick Quesadilla Pockets

Quick Quesadilla Pockets
Quick Quesadilla Pockets
This healthy recipe comes from NDSU Extension Service.


Nonstick cooking spray

1 Tbsp. canola oil (or other oil)

1 large red bell pepper, finely diced

1/2 tsp. chili powder

1/2 tsp. onion powder

1 (15.5-oz.) can pinto or black beans, drained and rinsed

1 (15-oz.) can no-salt-added corn, drained

1/2 c. salsa (mild or medium)

1 1/2 c. shredded, reduced-fat Mexican blend cheese

6 (8-inch) tortillas (white or whole wheat)

Sliced black olives, onions, tomatoes (optional garnishes)

Reduced-fat sour cream (optional)


Preheat the oven to 400 degrees. Lightly coat a large baking sheet with cooking spray and set aside. Heat oil in a large, non-stick skillet over medium-high heat. Add bell pepper, chili powder and onion powder, and cook until tender, about 5 minutes. Add beans, corn and salsa, and heat through. Reduce heat to low. Add 1 cup of cheese and stir until cheese melts, about 1 minute. Assemble quesadillas by arranging the bean mixture evenly over half of the tortilla. Fold over, press down gently and place each on the baking sheet. Sprinkle remaining cheese and olives (if desired) on top of quesadillas. Bake until cheese melts and tortillas become crisp (about 8 minutes). Cut into quarters and serve with your preferred garnishes.

Makes 6 servings.

Without olives or sour cream, each serving: about 390 calories, 14 grams (g) of fat, 50 g carbohydrate, 17 g protein, 2 g fiber and 630 mg sodium

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.