- By Dana Sparks
Making Mayo’s Recipes: Quick quesadillas for an easy dinner solution
If you have a package of whole-wheat tortillas, a cup of cooked chicken or canned beans, and a couple of vegetables in your kitchen, you've got the makings of quick quesadillas. This is a great way to use up leftover zucchini, bell peppers, red onions, tomatoes or frozen corn. You can also toss in cilantro, lime juice, garlic and dried cumin for bold flavors.
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
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1½ cups reduced sodium black beans, drained and rinsed
1 cup finely diced zucchini
1 cup frozen sweet corn kernels, thawed
2/3 cup finely diced red onion
½ cup shredded 2% sharp cheddar cheese
¼ cup chopped fresh cilantro
1 teaspoon cumin
½ teaspoon salt
Pinch of black pepper
¼ teaspoon Tabasco sauce
2 whole-wheat tortillas, 12 inches in diameter
Heat oven to 350 Fahrenheit. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.
Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.
Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.
Nutritional information per 2 slices: 281 calories; 8 g total fat; 4 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 15 mg cholesterol; 522 mg sodium; 41 g total carbohydrate; 16 g dietary fiber; 6 g total sugars; 14 g protein.