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Poblano, Mango, and Black Bean Quesadillas

Yield 4 servings (serving size: 1 quesadilla)
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.

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

Nutrition 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

How to Make It

  1. Preheat broiler.

  2. 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.

  3. 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.