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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 onion (small purple, finely chopped)
  • 1 carrots (large, grated)
  • 1/2 cup cabbage (chopped or grated purple)
  • 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 tortillas (wheat)
  • 1 tbsp low-fat sharp cheddar cheese (grated)
  • 1 tbsp feta cheese (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
imperial units us metric

Preparation

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Nutrition Facts

Amount Per Serving
Calories 90 Calories from Fat 40
% Daily Value *
Total Fat 4.5g 7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol less than 5 mg 1%
Sodium 270mg 11%
Potassium 420mg 12%
Total Carbohydrate 10g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 4g
Vitamin A 70%
Vitamin C 20%
Calcium 10%
Iron 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Tastes

Salty
Savory
Sour
Bitter
Sweet
Spicy

Comments

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