The quesadilla is an original dish from Mexico. Quesadillas are a simple and tasty way to add nutritious ingredients that make it unique to you! This meal is a great way to introduce cooking to your child. Try the Black Bean Cheese Quesadilla and add a variety of protein and veggies to each one you make! Allow your child to think outside of the box; advocate for them to be a part of the entire recipe creation, from the grocery store to in-the-kitchen cooking! Getting your children involved in the cooking process builds a lifelong, healthy relationship with food.
Find the printable version of this recipe HERE.
Tips:
- Try adding salsa, plain Greek yogurt, avocado, or cilantro as toppings.
- Other ideas for add-ins: beef, chicken, or ahi tuna for extra protein; different types of cheese for flavor balance; a variety of vegetables like peppers, onion, tomatoes, spinach, avocado, pineapple – be creative!
Black Bean Cheese Quesadilla
Ingredients: (4 quesadillas)
- 1 cup shredded low-fat cheddar cheese
- ½ cup black beans
- ½ cup finely chopped fresh broccoli
- 2 Tbsp. salsa
- 4 whole-wheat tortillas
- Non-stick cooking spray
Instructions:
- Shred block of cheese using a cheese grater. Chop broccoli into fine pieces.
- Drain black beans in a strainer.
- Combine cheese, black beans, broccoli, and salsa in a small bowl; mix well.
- Spoon ¼ of the cheese mixture onto 1 side of each tortilla; fold tortilla over filling.
- Spray skillet or grill with non-stick cooking spray and heat over medium heat. Add 2 quesadillas; cook about 2 minutes on each side or until tortillas are golden brown and cheese is melted.
- Repeat for remaining quesadillas.
Nutrition Facts:
1 serving= 1
Calories: 197
Carbohydrates: 24 g
Total Fat: 5.7 g
Protein: 12.75 g
*This recipe is from the Healthy Cooking in the Classroom Program at Family Wellness. Click HERE for more information on how to bring this program to your school or community.
