Veg. S'wiches: Black Bean Quesadillas

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* Exported from MasterCook *

 

Black Bean Quesadillas

 

Recipe By :Paulette Mitchell

Serving Size : 4 Preparation Time :0:00

Categories : Beans & Lentils Cheese

Sandwiches Savoury

Vegetables Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

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Filling

1 tbsp olive oil

2 bell peppers -- (use a mixture of red, yellow,

orange, or green bell peppers) seeded, deveined and finely chopped (about 2

cups)

1/4 c finely chopped onion

1 jalapeno chile pepper -- minced (about 1 tbsp)

1 clove garlic -- minced

or 1/2 tsp prepared minced garlic

1/2 c canned black beans -- drained and rinsed

1/2 c Roma tomatoes -- coarsely chopped

2 tbsps sliced black olives

1 tbsp red wine vinegar

2 tsps minced fresh oregano

or 1/2 tsp dried oregano

1/8 tsp freshly ground pepper -- or to taste

salt -- to taste

 

4 7-inch flour tortillas

1 c Monterey jack cheese -- coarsely shredded (4 oz)

sour cream -- for garnish

 

Preheat the oven to 375ºF (190ºC).

 

To make the filling: Heat the oil in a large non-stick skillet over

medium-high heat. Add the bell peppers, onion, jalapeño, and garlic; cook,

stirring occasionally, until the bell peppers are tender, about 8 to 10

minutes. Remove the pan from the heat; stir in all the remaining filling

ingredients. Taste and adjust the seasoning.

 

Place 2 tortillas on a baking sheet; sprinkle each with about 1/4 cup of the

cheese. Leaving a 1-inch border, spread half of the bell pepper mixture on

each tortilla. Sprinkle with the remaining cheese. Top each with another

tortilla, pressing down gently to make the filling adhere.

 

Bake for about 8 minutes, or until the cheese is melted and the tortillas

are softened and warm. Use kitchen shears or a pizza wheel (cutter) to cut

each quesadilla into 6 wedges. Garnish with dollops of sour cream or add it

to the plate on the side.

 

Variation: Rather than baking the assembled tortillas, toast them on a dry

stovetop grill pan, preferably non-stick. Heat the pan over medium-high

heat, then toast the quesadillas for about 4 to 6 minutes per side, or until

the cheese is melted and grill marks are visible on the tortillas. (The

result will be a char-grilled flavour and crispy-textured tortillas.)

 

Cuisine:

" Mexican "

Source:

" Vegetarian Sandwiches "

S(ISBN):

" 0-8118-2501-9 "

Copyright:

" 2000 by Paulette Mitchell "

Yield:

" 12 small tortilla sandwiches "

 

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Per Serving (excluding unknown items): 429 Calories; 18g Fat (37.6% calories

from fat); 16g Protein; 51g Carbohydrate; 6g Dietary Fiber; 25mg

Cholesterol; 636mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1

Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.

 

NOTES : Sandwiched between 2 tortillas, black beans and vegetables are

spiced up with a hot pepper. Serve these skinny, warm grilled-cheese

Mexican sandwiches with a green salad or Red Pepper and Green Apple Relish

with Cilantro Vinaigrette for a light lunch. For an appetizer or soup

accompaniment, let the quesadillas cool and cut them into smaller wedges.

 

Advance Preparation: The quesadilla filling will keep for up to 3 days in a

covered container in the refrigerator. Bring to room temperature; assemble

and bake the quesadillas just before serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0