Serving Size | 1 |
Calories | 475 |
Total Fat | 15 g |
Saturated Fat | 5 g |
Sodium | 495 mg |
Total Carbohydrate | 64 g |
Dietary Fiber | 11 g |
Protein | 21 g |
Ingredients | Measures |
---|---|
Canola oil | 2 teaspoons |
Yellow onion, diced | ½ |
Medium red bell pepper, diced | ½ |
Black beans, drained | ½ (15-ounce) can |
Cilantro, finely chopped | 1 tablespoon |
Jalapeno, minced (optional) | ½ |
Monterey Jack cheese, shredded | ¼ cup |
Low-fat cheddar cheese, shredded | ¼ cup |
Cooking spray | |
Whole wheat flour tortillas | 3 |
Exchanges
4 starches; 1 very lean meat substitute; 2 fats; 1 vegetable
Side Suggestions: Tomato and Avocado Salsa
Toss 1 diced avocado and 1 large seeded and diced tomato in a medium mixing bowl with 1 tablespoon fresh lemon juice, 1 tablespoon chopped cilantro, ½ teaspoon olive oil, ¼ teaspoon salt, and freshly ground pepper to taste. Serve with quesadillas.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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