Egg Bean Quesadillas
Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table.
1 1/2 cups (350 mL) grated cheddar cheese
1 cup (250 mL) cooked or canned black beans
1 avocado, diced
1/3 cup (80 mL) chopped cilantro
4 large free-range eggs, lightly beaten
1/4 tsp (1 mL) black pepper
2 tsp (10 mL) grapeseed or sunflower oil
1 red bell pepper, thinly sliced
4 cups (1 L) spinach, tough ends trimmed
8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas
In large bowl, combine cheese, black beans, avocado, and cilantro. In small bowl, lightly beat eggs with pepper.
Heat oil in skillet over medium heat. Add red pepper and heat until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute.
Add red pepper and spinach to bowl with cheese mixture. Add eggs to pan (adding more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove eggs from pan and stir into cheese and vegetable mixture.
Clean pan and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side.
Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of filling. Place crispy tortilla on top and cook for 1 minute. Remove quesadilla from skillet and repeat steps with remaining tortillas.
Slice each quesadilla into 4 wedges and serve.
Serves 4.
Each serving contains: 572 calories; 24 g protein; 31 g total fat (12 g sat. fat, 0 g trans fat); 51 g total carbohydrates (2 g sugars, 10 g fibre); 402 mg sodium
source: "Dinner Worthy Quesadillas", alive #391, May 2015
Egg Bean Quesadillas
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Broth and Wine-Braised Cannellini Beans
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
Baked Prawns
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
Lentil Shepherd’s Pie
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Roasted Cauliflower with Pecan Date Crumble
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.