6 Bean Breakfast Quesadilla

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Start your day right with this hearty quesadilla, perfect for a weekend breakfast. Chili powder is a mixture of chilies, cloves, coriander, cumin and oregano, and is not particularly spicy.

Tags: Intermediate, 10 mins, Breakfast, Brunch and Breads, Cheese, Beans, President's Choice Blue Menu, Healthy Insider's Report 2011, Healthy Insider’s Report 2013, High Fibre
Serves: 4
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 24  minutes
Total: 34  minutes

Additional Information

Ingredients

1 can (19 oz/540 mL) PC Blue Menu Six Bean Medley , drained and rinsed
3 tbsp (45 mL) chili powder
8 PC Blue Menu ancient grains whole grain Tortillas
1 cup (250 mL) finely diced plum tomatoes
½ cup (125 mL) sliced green onions
1 cup (250 mL) PC Blue Menu Light Triple Cheddar Shredded Cheese
½ cup (125 mL) PC 0% Greek Yogurt- Plain

Instructions

  1. In bowl, stir together beans, chili powder and 3 tbsp (45 mL) water. With potato masher or back of wooden spoon, mash. Set aside.
  2. Place four tortillas flat on work surface. Divide bean mixture evenly among tortillas; spread to cover entire surface. Divide tomatoes among tortillas, sprinkling evenly. Sprinkle with green onions, then cheese. Cover with remaining tortillas, pressing down to stick.
  3. Preheat large nonstick frying pan sprayed with cooking spray pan over medium-high heat. Cook quesadillas one at a time for 2 to 3 minutes per side or until golden brown.
  4. Cut into wedges and serve with yogurt to dip.

Chef's Tips

Meat version: Heat nonstick frying pan over medium-high heat. Place 4 slices PC Blue Menu Bacon-Style Turkey in frying pan and cook for 5 to 6 minutes, turning frequently, or until golden brown. Cool, then cut into thin strips. Sprinkle over beans before sprinkling with tomatoes, green onions and cheese.

Nutritional Information

Per serving:
440 calories
fat 11 g
sodium 650 mg
carbohydrate 60 g
fibre 11 g
protein 25 g
Excellent Source of Calcium
Very High in Fibre
Low in sodium