Poblano, Mango, and Black Bean Quesadillas


The sweetness of the mango balances the snappiness of the chile. Top quesadillas with fat-free sour cream and salsa, and serve with spinach and carrot salad.

Yield: 4 servings (serving size: 1 quesadilla)

Ingredients

  • 1  teaspoon  olive oil
  • 1 1/2  cups  presliced onion
  • 1/2  teaspoon  dried oregano
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  black pepper
  • 1  poblano chile, seeded and chopped
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1  cup  jarred sliced peeled mango (such as Del Monte SunFresh)
  • 1/3  cup  cubed peeled avocado
  • 4  (8-inch) fat-free flour tortillas
  • Cooking spray
  • 1/2  cup  (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Preheat broiler.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.

Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.

Nutritional Information

Calories: 334 (25% from fat)
Fat: 9.3g (sat 2.9g,mono 3.5g,poly 0.9g)
Protein: 13.2g
Carbohydrate: 54.5g
Fiber: 7.2g
Cholesterol: 10mg
Iron: 3mg
Sodium: 753mg
Calcium: 253mg

Recipe Via CookingLight.com

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