I saw this on choosemyplate.gov. It is easy to prepare and packs a bunch of nutrients.
3/4 cup of Pico de Gallo
1 can of low-sodium black beans-drained and rinsed
1/2 cup of shredded Colby Jack cheese
2 tbsp. of finely chopped cilantro
4 8″ whole-wheat tortillas
1/2 tsp extra virgin olive oil
- Drain the liquid from the Pico de Gallo and discard the liquid. Transfer the remaining tomato mixture to a medium size bowl. Mix in the black beans, cheese and cilantro.
- Divide the black bean/tomato mixture evenly over half of each tortilla. Fold each tortilla in half.
- Heat a large griddle or skillet over medium-high heat. Brush with oil. Place the filled tortillas on the griddle. Cook.. and carefully flip once until tortillas are golden brown and crisp. Cheese should be melted before serving. Cut the quesadillas into wedges.
NUTRITIONAL INFORMATION (for 1/2 of a quesadilla):
Fiber: 5 grams
Sodium: 470 mg
Fat: 5 grams
Protein: 9 grams
Cholesterol: 10 mg