Black Bean and Sweet Potato Quesadillas
Enjoy a simple twist on the classical quesadilla. These quesadillas can be served as a tasty lunch, dinner, or side dish.
- 4 Servings
- Less than $3.00
Black Bean and Sweet Potato Quesadillas
Enjoy a simple twist on the classical quesadilla. These quesadillas can be served as a tasty lunch, dinner, or side dish.
- 4 Servings
- Less than $3.00
Ingredients
- 2 sprays of nonstick cooking spray
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 medium sweet potato, cooked and cut into pieces
- 1 cup black beans, canned low-sodium
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons paprika
- 1/2 large jalapeno pepper
- 8 whole wheat tortillas
- 1/2 cup baby spinach
- 1/4 cup cheddar cheese, reduced-fat
- sour cream, low-fat
Steps
1
Wash hands with soap and water.
2
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Ingredients
Serving Size: 1 Quesadilla
| Nutrients | Amount |
|---|---|
| Total Calories | 291 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 4 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 10 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 13 g |
| Minerals | |
| Calcium | 125 mg |
| Potassium | 519 mg |
| Sodium | 476 mg |
| Copper | 333 mcg |
| Iron | 4 mg |
| Magnesium | 91 mg |
| Phosphorus | 267 mg |
| Selenium | 34 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 281 mcg RAE |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 22 mcg |
| Folate | 89 mcg DFE |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 4 mg |
| Choline | 31 mg |
Source:
- Bronson Wellness Center
- Bronson Healthcare - Michigan