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Recipe of the Month - April

Secret Vegetable Quesadilla

Ingredients
Nonstick cooking spray
Salt, pepper, and chili powder to taste
1/2 cup canned navy beans, drained and rinsed
1/2 cup butternut squash puree
1/2 cup shredded reduced fat cheddar cheese
4 whole wheat tortillas
4 Tablespoons salsa

Directions
Microwave butternut squash until soft.  In a small bowl or mini-chopper, mash the squash and cheese.  In a separate bowl, mash the beans.  Spread the bean mixture over two of the tortillas, and spread the cheese mixture over the other two tortillas.  Press one of each tortilla together to form sandwiches. Spray cooking spray onto a hot skillet and cook quesadillas on medium until crisp and heated through.  Cut into wedges and serve with salsa.

Cost per recipe: $1.96
Cost per serving: $0.65

 

Recipe Archive
Main » Fish and Meat Alternatives » Recipe Details
  
Black Bean Salsa Frittata

Ingredients

Salsa

1 (14 ounce) can black beans, drained and rinsed

¼ cup red onion, chopped and soaked in water-vinegar mixture

1 jalapeno pepper, seeded and chopped

1 teaspoon cilantro, chopped

1 teaspoon chili powder

1 teaspoon cumin, toasted and ground

1 lime, juiced

Salt and pepper, to taste

6 eggs

Cooking spray

Garnish

1 roma tomato, seeded and chopped

¼ cup cotija cheese, grated

1 avocado, diced

Cilantro, chopped

Directions

1.     Combine salsa ingredients in a medium bowl. Set aside.

2.     Whisk together the eggs in a large bowl. Add the salsa to the eggs and stir to combine.

3.     To prepare frittata, heat a nonstick skillet over medium heat and spray with cooking spray.

4.     Pour the egg and salsa mixture into the nonstick skillet.

5.     Cook until eggs are slightly firm.

6.     Sprinkle the top with tomatoes, Cotija cheese, avocado and cilantro.

7.     Cut into wedges and serve.

Serves 4

Health Benefits

One large egg is only 70 calories, only 5 grams of fat and contains 13 essential nutrients including vitamin D, lutein, folate, iron, and zinc.

Beans contain fiber, protein and iron. Consuming foods rich in fiber reduces the risk of coronary heart disease and may reduce constipation.

Nutrition information per serving: ¼ recipe

Calories: 335; Total fat: 16g; Saturated fat: 5g; Trans fat: 0g; Cholesterol: 326mg; Sodium: 454mg; Carbohydrates: 31g; Dietary Fiber: 12g; Sugars: 3g; Protein: 21g; Vitamin A: 20%; Vitamin C: 22%; Calcium: 13%; Iron: 24%