Recipe: Black Bean Quesadillas

This recipe comes to you from Chef Beth of Caregivers Kitchen.  You can see a video of how to prepare this dish in the course: Mealtime with Alzheimer's & Dementia.  (If you are interested in this course and it's not in your course list, please ask your supervisor to assign it to you.)  

Black Bean Quesadillas: Serves 8 (Each serving has 310 calories, 670 mg sodium and is 2 1/2 carb choices.)

Quesadillas are tortillas filled with cheese and other ingredients and heated until crisp and browned.  This recipe includes black beans for protein, seasoned canned corn for added vegetables and sharp cheddar cheese for a great flavor. The recipe makes 8 servings, but leftovers can be wrapped individually and frozen for up to 2 months. 

Essential Equipment

• strainer or colander
• griddle or large skillet
• assorted mixing bowls
• measuring cups
• measuring spoons
• fork
• turner
• can opener

Ingredients

• An 11-oz.can canned corn with peppers (baja blend), drained
• A 15 oz. can black beans, reduced sodium, drained and rinsed
• 2 Tbsp. taco seasoning, reduced sodium
• 8-8 inch whole wheat tortillas
• 1 c. sharp cheddar cheese, finely shredded
• Cooking spray

1.       In a large bowl, mix taco seasoning with beans and corn.  Mash beans slightly with a fork.

2.       Preheat a large skillet or griddle to medium heat.  Spray with cooking spray.

3.       Place a tortilla on the cooking surface and spread evenly with 2 Tbsp. of cheese. Spoon 1/3 c. of filling over half of the tortilla. Fold over and cook on each side until browned and crispy.

4.       Continue filling and cooking the remaining tortillas.

5.       Cut quesadilla into wedges and serve with chopped vegetables, salsa or sour cream.

CONTAINS: MILK, WHEAT, SOY