Bean And Cheese Quesadillas

1. heat refried beans, corn, and salsa in a small saucepan- stir to combine well.

2. heat a skillet over medium heat.

3. warm each tortilla for just a minute in the skillet.

4. spread the corn, bean and salsa mix on 2 tortillas.

5. add diced tomato and avocado if you like.

6. sprinkle generously with cheese.

7. top with the extra tortillas.

8. heat about 3 minutes, flip, heat until all hot and melted.

9. use a pizza cutter to cut into 8 wedges.

10. garnish with sour cream and salsa.

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Nutrient	Quantity
Total fats	1.8988 g
Protein	10.0987 g
Carbohydrates	21.1015 g
Energy	115.71 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3212 g
Water	222.0242 g
Aspartic acid	1.1815 g
Calcium, Ca	32.73 mg
Lutein + zeaxanthin	466.9 g
Fiber, total dietary	1.45 g
Carotene, beta	34.075 g
Niacin	6.656 mg
Vitamin A, RAE	6.525 g
Arginine	0.5145 g
Riboflavin	0.4999 mg
Fatty acids, total polyunsaturated 15:0	0.0007 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0102 g
Fatty acids, total saturated 20:1	0.0044 g
Glutamic acid	1.4032 g
Sodium, Na	21.915 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0029 g
Total lipid (fat)	1.8988 g
Manganese, Mn	0.4531 mg
Fructose	1.4065 g
Proline	0.5227 g
Fatty acids, total saturated 16:0	0.3078 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3393 g
Sucrose	0.6453 g
Choline, total	16.675 mg
Sugars, total	4.5385 g
Serine	0.5231 g
Fatty acids, total saturated 10:0	0.0022 g
Fatty acids, total saturated 18:0	0.0492 g
Fatty acids, total saturated 20:4 undifferentiated	0.0007 g
Vitamin B-6	0.2238 mg
Selenium, Se	1.539 g
Ash	1.3695 g
Fatty acids, total saturated 18:1 undifferentiated	0.3756 g
Pantothenic acid	1.1969 mg
Phenylalanine	0.4989 g
Copper, Cu	0.3318 mg
Thiamin	0.7932 mg
Methionine	0.1296 g
Iron, Fe	1.8674 mg
Carbohydrate, by difference	21.1015 g
Phosphorus, P	132.605 mg
Folate, total	139.01 g
Tocopherol, gamma	0.1088 mg
Alanine	0.5341 g
Valine	0.5315 g
Fatty acids, total saturated 18:2 undifferentiated	0.5391 g
Glycine	0.3571 g
Carotene, alpha	11.6 g
Glucose (dextrose)	2.4868 g
Fatty acids, total saturated 14:0	0.0007 g
Zinc, Zn	1.0695 mg
Isoleucine	0.4357 g
Fatty acids, total saturated 12:0	0.0007 g
Fatty acids, total polyunsaturated	0.8609 g
Fatty acids, total saturated 14:1	0.0014 g
Leucine	0.808 g
Vitamin A, IU	139.255 IU
Folate, DFE	139.01 g
Tryptophan	0.0977 g
Vitamin C, total ascorbic acid	76.138 mg
Fatty acids, total polyunsaturated 16:1 c	0.0029 g
Fatty acids, total polyunsaturated 18:1 c	0.3016 g
Fatty acids, total saturated 20:0	0.0051 g
Starch	4.1325 g
Tyrosine	0.3542 g
Vitamin K (phylloquinone)	0.2175 g
Fatty acids, total saturated	0.3681 g
Histidine	0.2816 g
Fatty acids, total monounsaturated	0.385 g
Threonine	0.4173 g
Folate, food	139.01 g
Fatty acids, total polyunsaturated 17:0	0.0007 g
Fatty acids, total polyunsaturated 24:0	0.0022 g
Cryptoxanthin, beta	83.375 g
Vitamin E (alpha-tocopherol)	0.0508 mg
Magnesium, Mg	65.465 mg
Lysine	0.5391 g
Potassium, K	539.83 mg
Cystine	0.1071 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cream	0	0	0	0
Avocado	0	0	0	0
Tomato	0	0	0	0
Corn	0.5 cup	62.35	13.5575	0.9788
Flour Tortilla	4	0	0	0
bean	1 cup	53.36	7.544	0.92
monterey jack cheese	1 cup	0	0	0
salsa	2 tablespoons	0	0	0