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Lite Black Bean and Spinach Quesadillas

1 1 1 1 1
3
Recipe by
Food.com Food.com

Ingredients

  • 1/2 tbsp canola oil
  • 1 purple onion (small, finely chopped)
  • 1 carrots (large, grated)
  • 1/2 cup red cabbage (chopped or grated)
  • 2 cups spinach leaves (chopped and stems removed)
  • 3 tbsps fresh cilantro
  • 15 ozs reduced sodium black beans
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 4 whole wheat tortillas
  • 1 tbsp low-fat sharp cheddar cheese (grated)
  • 1 tbsp feta (crumbled)
  • 2 tbsps low-fat mozzarella cheese (grated)
  • 1/2 cup low-fat plain yogurt
  • 1/2 cup salsa
  • 1/2 cup avocado (chopped)
Prep Time
10 min
Total Time
20 min
Servings
4 servings
units
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Preparation

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Nutrition Facts

Amount Per Serving
Calories 320 Calories from Fat 100
% Daily Value *
Total Fat 11g 17%
Saturated Fat 2.5g 13%
Trans Fat
Cholesterol less than 5 mg 1%
Sodium 720mg 30%
Potassium 580mg 17%
Total Carbohydrate 47g 16%
Dietary Fiber 6g 24%
Sugars 7g
Protein 10g
Vitamin A 90%
Vitamin C 25%
Calcium 20%
Iron 15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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