Wednesday, July 20, 2016

Black Bean, Mushroom, and Spinach Quesadilla

Recipe from Calories In, Calories Out Cookbook via myfitnesspal.com
Husband-Tested in Alice’s Kitchen

Make this when you’re on a budget and in a hurry instead of heading to a fast food joint.  

½ Tablespoon olive oil
1 clove garlic, minced
8 oz. cremini mushrooms, sliced
¼ teaspoon chili powder or to taste
4 cups loosely packed baby spinach
1 cup cooked black beans or canned, rinsed and drained (I used beans I had made in the slow cooker, froze and then thawed.)
1 cup frozen corn, thawed (This was not in the original recipe, but I had some in the freezer and thought it would be a nice addition, which it was.)
2 Tablespoons minced jalapeno chilies
Kosher salt, to taste
Freshly ground pepper, to taste
4 whole-wheat tortillas
1 cup shredded Monterey Jack cheese
Fresh cilantro leaves, for garnish

In a large non-stick skillet, heat the oil over medium-high heat.  Add the garlic and cook for 20 seconds, then add the mushrooms, chili powder and sauté, stirring occasionally, for 5 minutes, or until the mushrooms are light golden and most of the juices have evaporated.  Add the spinach and stir until wilted, and then add the black beans, corn, if using, and jalapenos.  Stir until well combined.  Season the mushroom mixture with salt and pepper.  Transfer to a bowl and set aside.  Wipe skillet with a paper towel and set aside. 
Lay the tortillas on a flat surface.  Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling squally over the cheese.  Fold each tortilla in half.
Reheat the skillet over medium heat.  Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm.  Continue to cook the remaining quesadillas.  Serve promptly.  (It tastes especially nice with a bit of fresh salsa on the side.)

Nutritional Information: (Serving size: 1 quesadilla)

370 calories; total fat 12 g; saturated fat 5 g; cholesterol 20 mg; sodium 846 mg; carbohydrate 44 g; fiber 8 g; sugar 1 g; protein 20 g

No comments:

There was an error in this gadget