Quesadillas

1. Preheat oven to 350 degrees.

2. Spread beans evenly over one tortilla on baking sheet.

3. Cook the filling in a medium skillet, heat oil; saute tomato and garlic w/ cumin, pepper and salt until soft (about 4 mins.).

4. Spread on top of beans and sprinkle with cheese.

5. Place second tortilla over filled one and bake in oven until golden, 10-15 minutes, taking care not to let the edges burn.

6. Transfer to a cutting board and cut into wedges.

7. Let cool and serve w/ sour cream for dipping.

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Nutrient	Quantity
Total fats	11.0238 g
Protein	12.468 g
Carbohydrates	25.2395 g
Energy	219.1605 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3598 g
Water	432.8702 g
Aspartic acid	1.586 g
Calcium, Ca	137.1345 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0038 g
Lutein + zeaxanthin	17.546 g
Fiber, total dietary	3.4611 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0086 g
Fatty acids, total saturated 22:0	0.0053 g
Carotene, beta	878.441 g
Niacin	6.7428 mg
Vitamin A, RAE	139.533 g
Fatty acids, total trans-polyenoic	0.0624 g
Arginine	0.5731 g
Riboflavin	0.6498 mg
Fatty acids, total trans-polyenoic 22:4	0.0005 g
Fatty acids, total polyunsaturated 15:0	0.0821 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0361 g
Fatty acids, total saturated 20:1	0.0161 g
Glutamic acid	2.4091 g
Sodium, Na	60.634 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1476 g
Total lipid (fat)	11.0238 g
Manganese, Mn	0.9666 mg
Fructose	0.0053 g
Proline	0.5519 g
Fatty acids, total saturated 16:0	2.6677 g
Fatty acids, total saturated 8:0	0.0719 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.2102 g
Sucrose	0.0005 g
Choline, total	31.5872 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0389 g
Fatty acids, total polyunsaturated 18:1 t	0.3197 g
Sugars, total	11.5451 g
Serine	0.5977 g
Fatty acids, total saturated 10:0	0.1825 g
Fatty acids, total saturated 18:0	0.9243 g
Fatty acids, total saturated 20:4 undifferentiated	0.012 g
Vitamin B-6	0.4237 mg
Selenium, Se	4.4573 g
Ash	2.6231 g
Menaquinone-4	2.88 g
Fatty acids, total saturated 18:1 undifferentiated	2.2832 g
Pantothenic acid	2.1838 mg
Phenylalanine	0.5576 g
Copper, Cu	0.5713 mg
Betaine	0.4927 mg
Thiamin	0.8531 mg
Retinol	58.08 g
Methionine	0.1475 g
Iron, Fe	3.7497 mg
Carbohydrate, by difference	25.2395 g
Phosphorus, P	186.9035 mg
Folate, total	134.166 g
Tocopherol, gamma	0.2949 mg
Fatty acids, total saturated 4:0	0.0149 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0029 g
Lycopene	0.46 g
Alanine	0.4777 g
Cholesterol	28.32 mg
Valine	0.5886 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0126 g
Fatty acids, total saturated 18:2 undifferentiated	0.7553 g
Glycine	0.3914 g
Carotene, alpha	192.156 g
Glucose (dextrose)	0.0055 g
Fatty acids, total saturated 14:0	0.7814 g
Zinc, Zn	1.1792 mg
Isoleucine	0.5066 g
Fatty acids, total saturated 12:0	0.2169 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.0758 g
Fatty acids, total polyunsaturated	1.156 g
Fatty acids, total saturated 14:1	0.0647 g
Fatty acids, total polyunsaturated 17:1	0.0034 g
Leucine	0.851 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0624 g
Tocotrienol, alpha	0.0291 mg
Vitamin A, IU	1823.746 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0053 g
Folate, DFE	134.166 g
Tryptophan	0.1266 g
Vitamin C, total ascorbic acid	130.2208 mg
Phytosterols	2.83 mg
Fatty acids, total polyunsaturated 16:1 c	0.1411 g
Galactose	0.0034 g
Fatty acids, total polyunsaturated 18:1 c	1.6771 g
Fatty acids, total saturated 20:0	0.013 g
Fatty acids, total saturated 6:0	0.0977 g
Lactose	1.6368 g
Tyrosine	0.4032 g
Vitamin B-12	0.1008 g
Vitamin K (phylloquinone)	29.4388 g
Fatty acids, total saturated	5.1194 g
Histidine	0.3127 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0029 g
Fatty acids, total monounsaturated	2.5154 g
Threonine	0.4761 g
Folate, food	134.166 g
Fatty acids, total polyunsaturated 17:0	0.0518 g
Fatty acids, total polyunsaturated 24:0	0.0029 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0005 g
Cryptoxanthin, beta	1.055 g
Vitamin E (alpha-tocopherol)	1.1785 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0005 g
Fatty acids, total trans	0.3821 g
Fatty acids, total trans-monoenoic	0.3197 g
Magnesium, Mg	76.566 mg
Lysine	0.6938 g
Potassium, K	967.291 mg
Fatty acids, total polyunsaturated 24:1 c	0.0005 g
Cystine	0.1468 g
Fluoride, F	0.7866 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Cream	4 tablespoons	95.04	2.2224	9.288
Cheddar cheese	0.5 cup	0	0	0
Extra virgin olive oil	1 tablespoon	0	0	0
Tomato	2	56.58	12.546	0.492
Pepper	1 teaspoon	5.773	1.4708	0.075
Garlic Clove	1	4.47	0.9918	0.015
Flour Tortilla	2	0	0	0
cumin	0.5 teaspoon	3.9375	0.4645	0.2338
bean	1 cup	53.36	7.544	0.92