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Healthnotes Index:

Poblano, Mango, Avocado, and Black Bean Quesadillas

Related recipes: High-Fiber Diet, Vegetarian, Diabetes-Friendly
Poblano, Mango, Avocado, and Black Bean Quesadillas: Main Image
From: The Picky Eater

Quick Facts

Servings: 4
Prep Time: 10 min.
Cook Time: 15 min.
Total: 25 min.

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Mango with black beans and cheese makes a suprisingly tasty combo.

Ingredients

  • 1 tsp olive oil
  • 1 1/2 cups diced red onion
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 2 poblano peppers, seeded and chopped
  • 1 15-ounce can black beans, rinsed and drained
  • 1 fresh mango, diced
  • 1/3 cup cubed peeled avocado
  • 4 tortillas (or subsititute with whole wheat tortillas for a healthier meal)
  • 1/2 cup shredded reduced-fat mexican cheese blend
  • Olive oil cooking spray

Directions

  • Chop all of your veggies.
  • Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook a few minutes more or until thoroughly heated.
  • Remove from heat; stir in mango and avocado.
  • Now it’s time for assembly. Take one tortilla, and arrange about 3/4 cup of the bean/veggie mixture on half of the tortilla. Sprinkle 2 Tbsp cheese over the bean mixture and fold the tortilla in half.
  • You have two options for cooking. The way I cooked these was by spraying a large pan with cooking spray and heating over medium heat. I placed the quesadilla in the pan, and cooked it on either side until it was lightly browned (a few minutes on each side).

Nutrition Facts

Calories 360
  Calories from Fat 92 (26%)
(16%)Total Fat 10g
(16%)Saturated Fat 3g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(3%)Cholesterol 9mg
(23%)Sodium 558mg
(18%)Potassium 623mg
Total Carbohydrate 55g
(49%)Dietary Fiber 12g
Sugars 9g
Sugar Alcohols 0g
(28%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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