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)

Recipe from

Nutritional Information

Calories 334
Caloriesfromfat 25 %
Fat 9.3 g
Satfat 2.9 g
Monofat 3.5 g
Polyfat 0.9 g
Protein 13.2 g
Carbohydrate 54.5 g
Fiber 7.2 g
Cholesterol 10 mg
Iron 3 mg
Sodium 753 mg
Calcium 253 mg

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.

Note:

David Bonom,

September 2005