Quick And Healthy Black Bean Quesadillas

1. Mash beans.

2. Add salsa, seasoning, and onion. Mix well.

3. Divide filling onto two tortillas. Top with cheese and the remaining two tortillas.

4. Spray griddle or skillet with non-fat cooking spray and brown tortillas on both sides.

5. Use pizza cutter to cut into wedges.

6. Serve with guac, sour cream, or salsa on the side.

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Nutrient	Quantity
Total fats	9.3412 g
Protein	71.2676 g
Carbohydrates	191.5848 g
Energy	1109.9909 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8378 g
Water	110.4229 g
Aspartic acid	7.6138 g
Calcium, Ca	697.54 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0012 g
Lutein + zeaxanthin	216.9776 g
Fiber, total dietary	46.276 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0062 g
Fatty acids, total saturated 22:0	0.0029 g
Carotene, beta	454.3262 g
Niacin	6.2415 mg
Vitamin A, RAE	142.0678 g
Fatty acids, total trans-polyenoic	0.0346 g
Arginine	3.9145 g
Riboflavin	0.8309 mg
Fatty acids, total trans-polyenoic 22:4	0.0017 g
Tocopherol, beta	0.0108 mg
Fatty acids, total polyunsaturated 15:0	0.0558 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0263 g
Fatty acids, total saturated 20:1	0.0108 g
Glutamic acid	9.6098 g
Sodium, Na	897.926 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0869 g
Total lipid (fat)	9.3412 g
Manganese, Mn	3.1847 mg
Fructose	1.0316 g
Proline	2.6778 g
Fatty acids, total saturated 16:0	2.497 g
Fatty acids, total polyunsaturated 16:1 t	0.0176 g
Fatty acids, total saturated 8:0	0.059 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1333 g
Sucrose	0.1426 g
Choline, total	223.0974 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0255 g
Fatty acids, total polyunsaturated 18:1 t	0.1332 g
Sugars, total	12.1645 g
Serine	3.4211 g
Fatty acids, total saturated 10:0	0.1415 g
Fatty acids, total saturated 18:0	0.6151 g
Fatty acids, total saturated 20:4 undifferentiated	0.0099 g
Vitamin B-6	0.9792 mg
Selenium, Se	18.689 g
Ash	14.4006 g
Tocotrienol, delta	0.0072 mg
Fatty acids, total saturated 18:1 undifferentiated	1.6072 g
Pantothenic acid	3.1645 mg
Phenylalanine	3.402 g
Copper, Cu	2.4997 mg
Betaine	0.0505 mg
Thiamin	2.6602 mg
Retinol	103.7591 g
Methionine	0.9465 g
Iron, Fe	15.1723 mg
Carbohydrate, by difference	191.5848 g
Phosphorus, P	1571.1212 mg
Folate, total	1297.8314 g
Tocopherol, gamma	0.1118 mg
Fatty acids, total saturated 4:0	0.1162 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0023 g
Lycopene	2182.68 g
Alanine	2.6364 g
Cholesterol	21.5456 mg
Valine	3.2918 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0062 g
Fatty acids, total saturated 18:2 undifferentiated	1.2064 g
Glycine	2.4568 g
Carotene, alpha	0.05 g
Glucose (dextrose)	0.8003 g
Fatty acids, total saturated 14:0	0.5176 g
Zinc, Zn	11.7795 mg
Isoleucine	2.7783 g
Tocopherol, delta	0.0023 mg
Fatty acids, total saturated 12:0	0.1599 g
Fatty acids, total polyunsaturated	2.0701 g
Fatty acids, total saturated 14:1	0.0524 g
Fatty acids, total polyunsaturated 17:1	0.0102 g
Leucine	5.0233 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.034 g
Tocotrienol, alpha	0.0002 mg
Fatty acids, total trans-polyenoic 18:3i	0.0006 g
Vitamin A, IU	1165.2256 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0034 g
Folate, DFE	1297.8314 g
Tryptophan	0.746 g
Vitamin C, total ascorbic acid	2.6147 mg
Phytosterols	1.2473 mg
Fatty acids, total polyunsaturated 16:1 c	0.0688 g
Galactose	0.0026 g
Fatty acids, total polyunsaturated 18:1 c	1.1044 g
Fatty acids, total saturated 20:0	0.0083 g
Tocotrienol, beta	0.1584 mg
Fatty acids, total saturated 6:0	0.0885 g
Tyrosine	1.7716 g
Vitamin B-12	0.6634 g
Vitamin K (phylloquinone)	38.3531 g
Fatty acids, total saturated	4.2978 g
Histidine	1.7504 g
Fatty acids, total monounsaturated	1.7702 g
Threonine	2.6469 g
Folate, food	1297.8314 g
Fatty acids, total polyunsaturated 17:0	0.0324 g
Fatty acids, total polyunsaturated 24:0	0.0019 g
Cryptoxanthin, beta	14.6515 g
Vitamin E (alpha-tocopherol)	1.4746 mg
Fatty acids, total trans	0.1854 g
Fatty acids, total trans-monoenoic	0.1508 g
Magnesium, Mg	521.9834 mg
Lysine	4.3205 g
Potassium, K	4591.4152 mg
Fatty acids, total polyunsaturated 24:1 c	0.0028 g
Cystine	0.6853 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic powder	0 teaspoon	1.2826	0.2818	0.0028
Onion powder	0.25 teaspoon	2.046	0.4747	0.0062
Cheddar cheese	2 ounces	99.7902	6.0725	5.0349
Oregano	0.25 teaspoon	0.6625	0.1723	0.0107
Green Onion	2 tablespoons	3.24	0.6888	0.0564
Flour Tortilla	4	0	0	0
cayenne pepper	0 teaspoon	0.7155	0.1274	0.0389
black bean	1 can	991.8141	181.3769	4.1301
salsa	2 tablespoons	10.44	2.3904	0.0612