Sweet Potato & Black Bean Quesadillas
Ingredients List
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1 large sweet potato, peeled and diced
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1 teaspoon chopped fresh cilantro
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¼ teaspoon chili powder
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½ teaspoon salt
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¼ cup frozen corn
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1 (19 ounce) can black beans, drained and rinsed
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8 (8 inch) flour tortillas
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1 cup shredded Cheddar cheese
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cooking spray
Instructions
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Place the sweet potatoes in a large pot, cover with salted water, and bring to a boil. Reduce heat and simmer until tender, about 15 minutes. Drain and transfer to a bowl. Mash the sweet potatoes and stir in cilantro, chili powder, and salt.
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Warm the corn in a microwave-safe bowl for 1 to 2 minutes.
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Spread 1/4 cup of the sweet potato mixture on one tortilla, top with 1/4 cup black beans and 1 tablespoon of corn. Sprinkle with 1/4 cup Cheddar cheese, then cover with another tortilla. Repeat with the remaining tortillas and filling.
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Spray a frying pan with cooking spray and heat over medium. Cook one quesadilla at a time until the cheese melts and the beans are heated, about 3 to 4 minutes per side. Repeat for the remaining quesadillas, then slice into quarters.
Nutritional Breakdown (per serving)
| 663 | Calories |
| 17g | Fat |
| 102g | Carbs |
| 26g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 663 | |
| % Daily Value * | |
| Total Fat 17g | 22% |
| Saturated Fat 8g | 39% |
| Cholesterol 30mg | 10% |
| Sodium 1517mg | 66% |
| Total Carbohydrate 102g | 37% |
| Dietary Fiber 16g | 58% |
| Total Sugars 5g | |
| Protein 26g | 52% |
| Vitamin C 7mg | 8% |
| Calcium 324mg | 25% |
| Iron 7mg | 38% |
| Potassium 980mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5