Vegetarian Quesadillas

cookingkidsmakeovers
Written By Judy Doherty, MPS, PCII

Vegetarian QuesadillasLooking for a fun way to celebrate Fiber Focus Month this January? Why not try these delicious Vegetarian Quesadillas, which are featured in our popular cookbook Home Run Cooking? They're tasty, nutritious, and easy to make.Serves: 3 | Serving Size: 1 quesadillaSpray olive oil6 small, low-fat, whole wheat tortillas1 can black beans (no added salt), drained1/4 cup shredded cheddar cheeseHeat the beans in a covered bowl in the microwave. Heat a nonstick pan over medium heat or heat up a panini maker or quesadilla maker. Lightly spray the pan with oil.Place one tortilla on the pan. Top with 1/2 cup beans and 1/3 of the cheddar cheese.Place a second tortilla over the beans and cheese. Lower the press for the panini or quesadilla maker, or just cook the quesadilla in the nonstick pan.Cook the first side until it is brown, about 3 minutes. Flip the quesadilla and cook for 3 more minutes.Nutrition Information:Serves 3. Each serving contains 375 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 10 mg cholesterol, 116 mg sodium, 66 g carbohydrate, 8 g dietary fiber, 0 g sugar, and 15 g protein.Each serving also has 1% DV vitamin A, 0% DV vitamin C, 11% DV calcium, and 27% DV iron.Chef's Tips:I served the quesadillas with slaw, mango salsa, and pico de gallo. They look especially nice when they are cut into quarters and stacked on the plate, as pictured above.--Judy Doherty PC IILooking for more great ways to celebrate Fiber Focus Month? Check out these amazing resources...

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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