Ten-minute black bean and corn quesadillas
10 min · 34 g protein · 451 cals / serving
Black beans half-mashed with salsa and cumin so they hold together, sweet corn, a handful of baby spinach and melting cheddar, folded into tortillas and crisped in one pan. A generous bowl of Greek yogurt and pico de gallo on the side for dipping.
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1/4 cup red salsa, jarred
- 1/2 tsp ground cumin
- 1/2 cup frozen corn, thawed under the hot tap
- 2 large (10-inch / 25 cm) low-carb tortillas, high-fibre
- 2/3 cup reduced fat cheddar cheese, pre-grated
- 1 1/2 cups baby spinach
- a light spray canola oil
To serve
- 2/3 cup nonfat Greek yogurt
- 1/3 cup pico de gallo
Steps
- Mash about half the beans with the salsa and cumin in a bowl with a fork, then stir in the rest of the beans and the corn.
- Scatter half the cheese over one half of each tortilla, spread on the beans, add the spinach and the rest of the cheese and fold over. Lightly oil a 12 inch skillet and set it over medium heat; lay both quesadillas in side by side and cook 3 minutes a side, pressing with a spatula, until crisp and melted.
- Cut into wedges and serve with the yogurt and pico de gallo.
Good to know
Can I use flour tortillas?
Yes, that is the classic; it lands at about 46 instead of 66, since high-fibre tortillas carry far more fibre and fewer calories.
Why mash half the beans?
The mashed half is the glue: it holds the whole beans and corn in place so the filling does not roll out when you flip.
Per
- Calories
- 111
- Protein
- (30%)
- 8 g
- Fat
- (25%)
- 3 g
- Carbohydrates
- (45%)
- 17 g
- of which sugar
- 2 g
- Fiber
- 8 g
- Sodium
- 413 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 903 kcal goes into the pot and 833 g of ingredients comes out as about 813 g of food: 111 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.