Avocado, Bean and Cheese Quesadillas
with Avocado Crema

Ready in just 20 minutes, this vegetarian quesadilla is rich in fiber and protein making it a satisfying meal any time of day. This is a delicious way to refuel and boost fiber intake on a busy day. Kids of all ages will love dipping into the creamy avocado sauce.

Prep: 10 min | Cook: 10 min | Yield: 4 servings, 1 quesadilla each

Ingredients

Quesadillas

• 4 (8 inch) whole-wheat tortillas
• 1 cup (4 ounces) Mexican blend cheese, shredded
• 1/2 cup canned black or pinto beans, no salt added, rinsed and drained
• 1 ripe, fresh avocado, halved, pitted, peeled and sliced

Avocado Crema

• 1 ripe, fresh avocado, halved, pitted, peeled and mashed
• 2 tablespoons. plain fat-free Greek yogurt
• 1 tablespoon fresh lime juice
• 1/4 teaspoon salt

Toppings

• Fresh salsa, sliced green onions, cilantro

Instructions

Quesadillas

1. Lay tortillas on cutting board.
2. Divide cheese, beans and avocado slices evenly between the tortillas. Fold tortillas in half, forming half-moon shape and press to flatten.
3. Spray large pan with nonstick cooking spray. Place two quesadillas in pan and heat over medium heat until bottoms of quesadillas are crisp and well browned, 2 to 3 minutes.
4. Turn quesadillas over and cook until second sides are crisp and browned, 1 to 2 minutes.
5. Remove from heat. Repeat to cook remaining quesadillas.

Avocado Crema

1. Mix avocado, yogurt, lime and salt in a small bowl until smooth.
2. Serve with desired toppings.

Nutrition

Per serving: Calories 370
% Daily Value* Total Fat 22g 28% Saturated Fat 6g 30% Trans Fat 0g - Polyunsaturated Fat - Monounsaturated Fat- Cholesterol 30mg 10% Sodium 470mg 20% Total Carbohydrate 34g 12% Dietary Fiber 10g 36% Total Sugars 1g - Includes 0g Added Sugars 0% Protein 15g 30% Vitamin D 0.1mcg 0% Calcium 320mg 25% Iron 2.2mg 10% Potassium 480mg 10% Vitamin A 90mcg 10% Vitamin C 9mg 10% Vitamin E 1.6mg 10% Vitamin K 16mcg 15% Thiamin 0.1mg 8% Riboflavin 0.2mg 20% Niacin 1.5mg 10% Vitamin B6 0.2mg 15% Folate 85mcg DFE 20% Vitamin B12 0.4mcg 15% Pantothenic Acid 1.2mg 25% Phosphorus 200mg 15% Magnesium 40mg 10% Zinc 1.5mg 15% Selenium 6mcg 10% Copper 0.2mg 20% Manganese 0.2mg 8%
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Attribution

Recipe and photo courtesy of: Hass Avocado Board