Beans are nutritional all-stars and disease-fighting superstars. Eat them at least four times a week. Regular bean eaters weigh less and have less belly fat, along with lower blood cholesterol, blood pressure and blood sugar. They live longer too! This recipe is a fast, easy and totally delicious way to get more beans into your eating plan! It was inspired by Mairlyn Smith (the co-author and recipe creator for my last two books). I hope you love it as much as I do! Enjoy!
2 tsp (10 mL) extra virgin olive oil
1 red onion, diced
3 cloves garlic, minced
1 can (19 oz/540 mL) black beans (no salt added), drained and rinsed
1 can (341 mL/12 oz) corn (no salt added), drained
1 ½ cups (375 mL) salsa – mild, medium, or hot
1 tsp (5 mL) cumin
½ cup (125 mL) chopped fresh cilantro
¾ cup (175 mL) shredded light cheese (Monterey Jack or Aged Cheddar)
6 large (10 inch/25 cm) whole wheat soft tortillas
Please note: Keep the amount of sodium in this recipe within a reasonable range by choosing brands of salsa and tortillas that are lower in sodium. Use less cheese to decrease the amount of sodium even more.
1. In a large frying pan or skillet heat olive oil over medium heat. Sauté the onion for about 2 to 3 minutes until softened. Add garlic and sauté for another 30 seconds.
2. Add the black beans, corn, salsa, cumin and cilantro. Stir well and keep stirring. When the beans and corn are heated through (takes about 3 to 5 minutes), remove from heat. (This can be made ahead of time and stored in the fridge for up to 5 days. Great for a fast and easy dinner after work.)
3. Preheat the oven to 350°F (180°C). Put a baking sheet in the oven.
4. Heat a medium to large frying pan over medium heat (must be large enough for a large tortilla to lay flat). Spray with non-stick oil. Place 1 tortilla into the pan. Sprinkle evenly with 2 tbsp (30 mL) shredded cheese. Spoon about 1 ½ cups (375 mL) of the bean mixture onto the tortilla. Spread and flatten the mixture evenly over the entire tortilla with the back of a spoon. Sprinkle another 2 tbsp (30 mL) of shredded cheese evenly on top. Place another tortilla on top (like a sandwich). As soon as the bottom tortilla has browned nicely (takes only a minute or two), use a spatula and very carefully, flip the entire quesadilla over to brown the other side.
5. When the tortilla is cooked, place it in the oven on the baking sheet. Cook the remaining quesadillas.
6. Before serving, cut each tortilla into quarters. Each person gets two quarters. Serve with a dollop of low fat sour cream.
Nutrition per serving (one half of a large quesadilla): 348 calories, 10 g fat, 3 g saturated fat, 50.5 g carbohydrate, 5 g sugars, 10 g fibre, 16 g protein, 475 mg sodium