| Serves: |
4 |
| Serving Size: |
Each quesadilla has 356 calories, 8 g fat, 55 g carbs, 6 g fiber, 19 g protein |
|
|
|
NOTE: |
This recipe is OK for those on the LMD (Low Microbial Diet)--Dairy OK, as long as the vegetables are well cooked. Jarred salsa must be used. |
Ingredients:
4 large whole wheat flour tortillas 1 cup low-fat jack cheese
1 15 oz can black beans, drained and rinsed 2 Tbsp chopped fresh cilantro
3/4 cup chopped tomatoes 3/4 cup chopped red onion
Salsa & Sour Cream as toppers
Cooking Instructions:
1. Preheat oven to 200 degrees.
2. Lay the tortillas out on a work surface and arrange the cheese, beans, cilantro, red onion and tomatoes on half of each tortilla. Fold the tortilla in half to cover the filling.
3. Heat a large non-stick skillet over medium heat. Carefully cook one quesadilla at a time in the skillet until lightly browned on both sides. Transfer the browned quesadilla to a baking sheet and keep warm in the oven while cooking the rest.
4. Slice each quesadilla into 4 wedges and serve with salsa and sour cream.
A smaller tortilla can be used to cut carbohydrates; cheese & sour cream can be left out toe lower fat even more; tomatoes can be omitted as well--if desired.
Recipe from: FoodFit