Healthy Cooking: Black Bean Cheese Quesadilla Recipe

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:

1. Shred block of cheese using a cheese grater. Chop broccoli into fine pieces.
2. Drain black beans in a strainer.
3. Combine cheese, black beans, broccoli, and salsa in a small bowl; mix well.
4. Spoon ¼ of the cheese mixture onto 1 side of each tortilla; fold tortilla over filling.
5. 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.
6. 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.