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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.

Cooking Light SEPTEMBER 2005

  • 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

Amount per serving
  • Calories: 334
  • Calories from fat: 25%
  • Fat: 9.3g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 0.9g
  • Protein: 13.2g
  • Carbohydrate: 54.5g
  • Fiber: 7.2g
  • Cholesterol: 10mg
  • Iron: 3mg
  • Sodium: 753mg
  • Calcium: 253mg
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Poblano, Mango, and Black Bean Quesadillas recipe

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