Black Bean, Mango and Chicken Quesadillas with Salad

Black Bean, Mango and Chicken Quesadillas with Salad
Source: The Diabetes Cookbook. Recipe Credit: .
Summary

Don’t underestimate this simple and cost-friendly dish. It’s a great mix of flavor with beans, chicken and sweet mango. Serving the quesadilla over salad turns it into a complete meal.

  • Prep time
    15 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    1 quesadilla plus 2 cups salad
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 quesadilla plus 2 cups salad
  • Amount per serving Calories 340

  • Total Fat 10g
    • Saturated Fat 3.5g
    • Trans Fat 0g
  • Cholesterol 40mg
  • Sodium 340mg
  • Total Carbohydrate 43g
    • Dietary Fiber 9g
    • Total Sugars 6g
  • Protein 22g
  • Potassium 610mg
  • Phosphorus 410mg

Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy vegetable, 2 Lean protein, 1/2 Fat

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • canned black beans (rinsed and drained)
    1 cup
  • cooked chicken (diced)
    1 cup
  • red onion (diced)
    2 tbsp
  • cumin
    1/4 tsp
  • mango (diced)
    1/2 cup
  • corn tortillas
    8
  • reduced-fat shredded cheddar cheese
    1/2 cup
  • chopped romaine lettuce
    8 cup
  • Light Fiesta-Salsa Ranch Salad Dressing
    4 tbsp
Directions

Directions

  1. Spray a pan with cooking spray and heat it over medium-high. Add the black beans, chicken, red onions, and cumin; sauté for about 5 minutes. Add the mango and sauté for 1 minute. Remove the mixture from the pan and set aside in a bowl.

  2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 2 Tbsps. cheese on top of the tortilla. Add 1/2 cup chicken/black bean mixture, and place another tortilla on top. Cook for 1-2 minutes, flip, and cook for 1-2 more minutes; until the cheese is melted.

  3. Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.

  4. Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.

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