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| | | |  | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
Serving Suggestion: Serve with a simple Mexican-style coleslaw of packaged coleslaw tossed with sliced green onions, olive oil, lime juice, salt and pepper. | |  |
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Easy Baked Beef, Bean and Corn Quesadillas
35 to 40 minutes
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Ingredients: |
| 1 |
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pound ground beef (95% lean) |
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Salt and pepper |
| 1 |
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cup prepared salsa |
| 1/2 |
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cup canned black beans, rinsed, drained |
| 1/2 |
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cup frozen corn, defrosted, drained well |
| 8 |
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small flour tortillas (6 to 7-inch diameter) |
| 3/4 |
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cup shredded reduced fat Cheddar cheese or Mexican cheese blend |
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Instructions: |
| 1. |
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Heat oven to 400°F. Brown ground beef in large nonstick skillet over medium heat 8 to 10 minutes or until beef is not pink, breaking up into 3/4-inch crumbles. Season with salt and pepper, as desired. |
| 2. |
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Stir in salsa, beans and corn; cook and stir 4 to 5 minutes or until thickened and heated through. |
| 3. |
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Spray baking sheet with cooking spray. Arrange 4 tortillas on baking sheet, overlapping slightly, if necessary. Sprinkle 1/2 of cheese evenly over tortillas. Spoon beef mixture evenly over cheese; top with remaining cheese and tortillas.
Spray top tortillas with cooking spray. |
| 4. |
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Bake in 400°F oven 11 to 13 minutes or until quesadillas are lightly browned and edges are crisp. Cut into wedges to serve. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 452 calories; 13 g fat (5 g saturated fat; 6 g monounsaturated fat); 80 mg cholesterol; 1151 mg sodium; 46 g carbohydrate; 5.3 g fiber; 38 g protein; 8.9 mg niacin; 0.5 mg vitamin B6; 2.4 mcg vitamin B12; 5.8 mg iron; 36.0 mcg selenium; 7.1 mg zinc. |
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