Black Bean Quesadilla with Chicken

Bean Tofu Quesadilla

Ivy, my friend’s teenage daughter, is smart, witty, and outspoken. She’s also a vegetarian. I wrote this recipe for her, and packed it with three non-meat forms of protein, tofu, beans, and cheese to be sure she’ll get what a growing girl needs!

Serves 4

Ingredients

2 skinless, boneless chicken breast
1 1-ounce package of taco seasoning, without MSG
1 tablespoon olive oil
1 15-ounce can “no salt added” black beans, drained, well rinsed
1 cup vegetable broth
Non-stick cooking spray
4 (9-inch) corn or whole wheat soft tortillas
4 ounces of grated part-skim mozzarella

Directions

Preheat the oven to 400ºF. Sprinkle the chicken with half the taco seasoning. Heat a large skillet over high heat. Add the oil and chicken. Cook 2 to 3 minutes, or until the chicken begins to brown. Turn the chicken over and add the beans, the broth, and the remaining taco seasoning. Slide into the oven. Bake for 8 to 10 minutes until the chicken is cooked through. Transfer the chicken to a cutting board and rest for 5 minutes. Slice and return to the beans.

Cover a baking sheet with foil. Spray one side of half the tortillas with cooking spray and lay on the baking sheet. Divide cheese amongst the tortillas and spoon the chicken and bean mixture over the cheese. Place the remaining tortillas on top and coat with cooking spray.

Bake in the oven for 10 to 15 minutes or until the tops are golden and the cheese has melted. Serve immediately.

Nutritional Stats Per Serving (1 quesadilla)

588 calories, 42g protein, 75g carbohydrates, 13g fat (4 g saturated), 15mg cholesterol, 15g fiber, 554 mg sodium.

Make It A Meal

Serve with Guacamole or Gazpacho.

Wine Pairing

Sauvignon Blanc or Rioja

2 responses to Black Bean Quesadilla with Chicken

  1. It was so good. I was so surprise because I always think black beans was gross. It is my new favorite recipe. Thank you!

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