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Monday, 16 May 2016

Low Fat Black Bean and Sweet Potato Quesadilla

Black Bean and Sweet Potato Quesadilla , these great and delicious 'toasties' are so simple to make, also they tick healthy box too.

Let me spill the beans and admit it that I used to mumble up the word 'Quesadilla' and thought that I should not say this word loud in any public place :). After taking crash course on it, with my daughter  and husband I think I have finally got the hang of it..see now I can say it's Kay-sa-dee-ah ! While I was practising few Mexican cuisine words, husband just told me say this word in Hindi and I did it ' Kai se Dia ' :)




I am sure many of you have been there or still struggling in the pronouncing these foreign delicious but tongue twisting words, I think that is perfectly normal as these cuisine are not native to your country and they are so easy to whip up then pronounce correctly .




My family are a fan of Mexican cuisine,  and at least once a month we do treat ourselves with either Nacho, Fajitas, Taco, Enchiladas, Burrito and Quesadilla . When you prepare this dishes with fresh and healthy ingredients and use less amount of half fat cheese, these dishes provides all the nutritious filling meal.



I always play with colourful and fresh ingredients and make variations, this time used Black Beans and Sweet Potato, great combination to work with and there were four happy tummies once we devour with Cumin Mango salsa and Guacamole.



It's a National Vegetarian Week 2016 , a week where you can celebrate everything best about vegetarian lifestyles from the healthy and delicious foods which provides you good good health. If you are looking for a vegetarian food idea, this recipe is perfect for you,

Provecho !!!


Low Fat Black Bean and Sweet Potato Quesadilla
Mains
Mexican
Yield: 4 servings
Author:

Low Fat Black Bean and Sweet Potato Quesadilla

Low Fat Black Bean and Sweet Potato Quesadilla

These great vegetarian 'toasties' are so delicious and healthy, served with Cumin Mango salsa and Guacamole.
prep time: 50 Mcook time: 10 Mtotal time: 60 M

ingredients:

  • 250 g Boiled black beans
  • 500 g Sweet Potatoes peeled and cubed
  • 1 packet Wholemeal Tortilla Wrap
  • 1 cup Red bell pepper chopped
  • 1/2 cup Spring onion chopped
  • 1 tbsp. Mild green chilli
  • 3 tbsp. Fresh chopped coriander
  • 150 g Low fat cheese
  • 1 tsp. Red chilli flakes
  • as needed Salt and pepper
  • 1 tsp. Nacho seasoning
  • 1 tsp. Olive oil

instructions:

How to cook Low Fat Black Bean and Sweet Potato Quesadilla

  1. Preheat the oven to gas mark 6-7.
  2. Place sweet potato on the baking tray and drizzle olive oil.
  3. Toss and cook in the oven for 20-25 minutes or until done but not mushy.
  4. Meanwhile, place all the other ingredients in a bowl and mix.
  5. Add cooked sweet potato and mix again.
  6. Once you are ready to prepare, heat griddle or large pan.
  7. Put one tortilla in a pan, sprinkle some cheese on it and layer 3-4 tbsp, beans and sweet potato mixture on top of it.
  8. Sprinkle some cheese on the vegetable and top with the second tortilla.
  9. Cook until golden on both sides and cheese has melted outside, it will take about 2-3 minutes.
  10. Cut each quesadilla into quarters and serve straight away with, cumin and mango salsa and guacamole on the side.
  11. Provecho !! ( Enjoy your meal )

NOTES:

Instead of sweet potatoes, pumpkin or butternut squash can be used.
For a vegan option use dairy-free cheese.
Calories
360.72
Fat (grams)
6.79
Sat. Fat (grams)
2.46
Carbs (grams)
57.10
Fiber (grams)
12.53
Net carbs
44.57
Sugar (grams)
10.35
Protein (grams)
20.23
Sodium (milligrams)
654.59
Cholesterol (grams)
9.27
The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.

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1 comment:

  1. Quesadillas looks so so pretty.Great that you used sweet potato in this recipe.

    ReplyDelete

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