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Black Bean & Veggie Quesadillas PDF Print E-mail
Ingredients (use vegan versions):
  • 2 8" fat-free tortilla shells
  • 1T + 1t tofu sour cream
  • 1/4c black beans
  • 1/4c mixed fresh of frozen veggies
  • 1/4c shredded tofu cheddar cheese
  • pepper, garlic powder, & onion powder to taste
Directions:

Preheat oven to 325F. Lay the 2 tortilla shells on a cookie sheet,and layer one of the shells with all the ingredients, and place the other shell over the top. Place the quesadilla in the oven at 350F for 10 mins.

Can make dinner for one or an appetizer for 4, it's quick, easy, and low fat. Nutritional info is for serving for 1.

Total fat 3g (3g unsat 0g sat), 5g protein, 5g fiber, 25% iron, 30% calcium, and 4% vit A.

Serves: 1-4

Preparation time: 10 mins


 

Featured Recipe

Paneer Tikka Masala

Ingredients:paneer_tikka_masala.jpg

1. 5 tsp. lemon juice
2. 1 tsp. grated ginger
3. 2 garlic cloves, crushed
4. 2 green chili, chopped
5. 3 tbsp. chopped coriander
6. 1 tsp. chili powder
7. salt to taste
8. 250g paneer cut into cubes.
9. 2 tbsp. vegetable oil
10. 2 onions, chopped in 1-inch long thin slices
11. ¼ tsp. turmeric powder
12. 3-4 tbsp. thick yogurt
13. ½ cup milk.

For Garnishing:
Some chopped coriander.

Method:

1. Mix together lemon juice, ginger, garlic, green chili, half of the coriander, chili powder, salt, and paneer in a bowl .  Cover and leave to marinate for an hour.
2. Heat oil in a pan and cook onions for 3-4 minutes on low flame till transparent.  Add turmeric powder, yogurt, milk and the remaining coriander.  Stir for a few minutes till the sauce thickens.
3. Add the paneer mixture in the sauce and cook for 5 minutes on medium flame. Adjust the seasoning.
4. Serve hot garnished with fresh coriander with your choice of Indian bread or rice.

 
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