BLACK BEAN AND CORN QUESADILLAS
These simple and healthy Black Bean Quesadillas are an easy dinner everyone loves. Flour tortillas filled with cheese, black beans, corn, onion, bell pepper and spices.
Provided by Lauren Allen
Categories Main Course
Time 10m
Number Of Ingredients 13
Steps:
- Add olive oil to a large skillet over medium high heat.
- Add the onion and bell pepper and saute for 1-2 minutes.
- Add garlic and saute for 30 seconds. Add black beans, corn, salsa, brown sugar, cumin and chili powder and stir to combine.
- Reduce heat. Taste and adjust seasonings, if desired.
- Heat another large skillet. Place one tortilla in the skillet. Add a sprinkle of cheese, followed by a heaping scoop of black bean and corn filling and spread into an even layer.
- Top with another sprinkle of cheese. Add a tortilla on top and cook until the bottom tortilla is golden.
- Use a large spatula to carefully flip the tortilla to the other side. Cook until cheese is melted and bottom tortilla is golden brown.
- Serve with sour cream and salsa.
Nutrition Facts : Calories 295 kcal, Carbohydrate 19 g, Protein 18 g, Fat 16 g, SaturatedFat 8 g, Cholesterol 49 mg, Sodium 497 mg, Fiber 6 g, Sugar 2 g, ServingSize 1 serving
CORN AND BLACK BEAN WRAPS
Wrap up your dinner quandary with a fiesta of 6 ingredients and a few minutes' assembly. Olé!
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- Heat oven to 350°F. Mix beans, corn, cheese, cilantro and 1/4 cup salsa in medium bowl.
- Spoon one-fourth of the bean mixture down center of each tortilla. Roll up each tortilla; wrap each in aluminum foil. Place on cookie sheet.
- Bake about 10 minutes or until thoroughly heated and cheese is melted. Serve with additional salsa.
Nutrition Facts : Calories 375, Carbohydrate 67 g, Cholesterol 15 mg, Fiber 10 g, Protein 19 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 960 mg
SPINACH & BLACK BEAN EGG ROLLS
Black beans and spinach provide lots of healthy nutrients in these delicious baked egg rolls. Rolling them up is a cinch, too! Try one, you'll see! Melanie Scott - Amarillo, Texas
Provided by Taste of Home
Categories Appetizers
Time 30m
Yield 20 egg rolls.
Number Of Ingredients 12
Steps:
- In a large bowl, combine the first nine ingredients. Place 1/4 cup mixture in the center of one egg roll wrapper. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Fold bottom corner over filling. Fold sides toward center over filling. Moisten remaining corner with water; roll up tightly to seal. Repeat., Place seam side down on baking sheets coated with cooking spray. Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. Serve warm with salsa and dressing if desired. Refrigerate leftovers. Freeze option: Freeze cooled egg rolls in a freezer container, separating layers with waxed paper. To use, reheat rolls on a baking sheet in a preheated 350° oven until crisp and heated through.
Nutrition Facts : Calories 147 calories, Fat 2g fat (1g saturated fat), Cholesterol 7mg cholesterol, Sodium 298mg sodium, Carbohydrate 26g carbohydrate (1g sugars, Fiber 2g fiber), Protein 7g protein. Diabetic Exchanges
BLACK BEAN & CORN QUINOA
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter's college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. -Lindsay McSweeney, Winchester, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender., Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed., Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro.
Nutrition Facts : Calories 375 calories, Fat 10g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 668mg sodium, Carbohydrate 60g carbohydrate (5g sugars, Fiber 10g fiber), Protein 13g protein.
BLACK BEANS AND CORN
This is a quick and easy protein-packed side dish.
Provided by Martha Stewart
Categories Food & Cooking Cuisine-Inspired Recipes Mexican-Inspired Recipes
Number Of Ingredients 10
Steps:
- Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
- Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients, except the parsley, to saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish, and garnish with the parsley leaves. Serve immediately.
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- Add the cilantro and blend for a few more seconds, until the cilantro is finely chopped and incorporated into the mixture.
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