Nutrition Facts Serving Size: 1 quesadilla Calories 340 Carbohydrate 43 g Protein 22 g Fat 10 Saturated Fat 3.3 g Sugar 6 g Dietary Fiber 9 g Cholesterol 40 mg Sodium 335 mg Potassium 610 mg This Recipe Serves 4 Ingredients Cooking spray 1 cup canned black beans, rinsed and drained 1 cup cooked chicken, diced 2 tablespoons red onion, diced ¼ teaspoon cumin ½ cup mango, diced 8 corn tortillas 8 tablespoons reduced-fat, shredded cheddar cheese 8 cups romaine lettuce salad 4 tablespoons Light Fiesta-Salsa Ranch Salad Dressing Instructions Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 tablespoons cheese on top of the tortilla. Add ½ cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles. Serve one quesadilla over 2 cups lettuce salad and top with 1 tablespoon salad dressing. Repeat this procedure for the remaining 3 salads. MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free. - See more at: diabetes.org/mfa-recipes/recipes/2014-09-black-bean-mango-and-chicken.html#sthash.w5iz4VlU.dpuf
Posted on: Tue, 11 Nov 2014 01:57:34 +0000
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