Good Eating Monday: Black Bean Quesadilla

-
     Welcome back! Happy Monday to you!
Had a really good cardio/weight training work-out at the Y this morning, then came home and had a black bean quesadilla for lunch while watching the most recent episode of "Once Upon A Time," at abc.com.
After that, I moved a couple baby tomato plants that came up close together to separate locations, then resprayed the vinyl-siding with bleach/detergent, since I didn't have enough bleach for the whole job last week.
I like a green patina on my clay pots; not so much on my house.
 
Today's Good Eating recipe is for my favorite lunch: "Black Bean Quesadilla."


 
Really, when I make these, I just add things like onions and shake on seasons as suits me, but for you I'll give some approximate measurements, though you can add or less of whatever you like to your own tastes.
 
One can of black beans works out to 1/2 cup of beans each on four 7-inch tortillas making a total of 4 quesadillas.
Perfect for one a day for my lunches.
My favorite tortilla is LaTortilla Factory 7-inch Gourmet Whole Wheat Tortillas because they're high fiber and only 50 calories each.
Black bean quesadillas make a great "meatless meal" that's still loaded with protein!
Ingredients:
1 15oz can low-sodium black beans, drained
4  7-inch wheat or whole-grain tortillas
1 Tablespoon olive oil
1 clove of garlic, diced
 2-3 Tablespoons chopped onion
1/4 cup chopped bell pepper (any color)
1/2 teaspoon cumin
1/2 teaspoon turmeric
1 to 2 teaspoons chili powder
1/4 to 1/2 cup of salsa to taste
**4 Tablespoons shredded low-fat 2% milk Mexican or cheddar cheese.
 
Optional extra ingredients: chopped tomato & chopped pepperoncini's.
 
Directions:
In frying pan add olive oil, garlic, chopped onion & bell pepper. Saute till onion is transparent. Add drained beans, seasonings & salsa and any optional extra ingredients. Stir together until heated, then turn off burner. In a second frying pan well sprayed cooking oil spray on med heat, arrange 1 to 2 tortillas, depending on size of your pan.
 
Serve with additional salsa if desired. If you like avocado or sour cream, go for it.
**Cheese is fairly high calorie & high salt, but if that's not a concern for you, you can certainly add more then 1 tablespoon.**

********
I usually have one black bean quesadilla with a cup of milk, some fruit and maybe
a dark chocolate kiss or two for dessert.
Though I ate my last bean quesadilla today. The rest of this week lunch will be fish!
Eat up, me hearties, yo-ho!


Comments

Post a Comment

Thanks for leaving a comment!

Popular posts from this blog

Mama Kat Thursday: The One Good Day

-
Image
The Mama Kat prompt I'm doing today is, "Share a Memorable Day at Work." I worked at a flower shop for many, many years. I was a floral designer (the person who makes the arrangements). I have to say that I remember more bad days, then good, but there was one really extraordinary day when a lady came into the flower shop on a day I happened to be working, looking for fresh flowers for wedding reception table arrangements. As Mother-of-the-groom, buying the flowers for this was her contribution to the wedding. She told me the wedding colors were "teal and brown," and she wanted to know if it was possible to get any "brown colored" flowers? Well, I can safely tell you there are not many fresh flowers that come naturally actually brown. What's called brown is often a bit more on the light tan-orange side. Then I had an idea. I remembered we  had a chart of Gerbera Daisy colors available from our local flower wholesaler and one of them wa...
Read more

Mama Kat Thursday: The Shelf Cat

-
Image
The Mama Kat blog prompt topic for today is: "Tell us how your pet came to be a member of your family." It's an interesting story really.  I mean, when you want to adopt to cat and you're standing in a shelter surrounded by 40 choices, how do you pick the right one? Sunni, age 13. She's not allowed outside on the ground, but Hubby will hold her on his lap on the patio. Luckily, Sunni picked us. It was 2003 and we'd been without a cat for 3 years.--it took me awhile to feel ready to face the decision of choosing a new one after the death of our previous beloved.  There's a no-kill shelter located on our Air Force Base and we went there. It was my first trip to a shelter. I also prayed hard before-hand for a way to know which cat to choose, one that would be a good companion for us. Our goal was to adopt a mature, indoor cat of docile character, younger then 5 years.   We walked into the cat room. It was overwhelming. So many cats...
Read more

Mama Kat Thursday: The Hated Meal

-
Image
The Mama Kat Prompt Topic for today is: "Something You Cooked that Nobody Liked."   I suppose we've all had those days. I admit there's even been a couple recipes I've tried that I didn't even like. However, this particular case involved my husband not liking something.   Normally, when it comes to my cooking, he's my biggest fan. And he's easy to cook for, since he'll likes most anything and is always willing to try something new. I know I'm lucky he's a good eater. I've met plenty of women with husbands who are picky-eaters, who won't touch vegetables or don't like casseroles or left-overs or some other peculiarity. Now one thing I love is canned salmon and making salmon patties. It's something we ate growing up. Plus they make pretty healthy meal. Some years ago I decided to make salmon patties for dinner. My husband sat down at the table and I set a plate loaded with a nicely browned salmon patty and a side ...
Read more

Good Eating Monday: Peach Cobbler Dump Cake!

-
Image
Yes, I tried another new Pinterest recipe and this one is a winner! The primary dictionary definition of a "Dump Cake," is an easily made cobbler in which cake mix is dumped over canned fruit or pie filling.  This recipe was pinned from Del Monte, which means it's been a recipe that's been created & tested in a corporate test kitchen. That's one benefit of all those label, can & box recipes provided by manufacturers on their product packaging. You can even buy cookbooks featuring nothing, but package & label recipes of which many are vintage. The only changes I'd suggest is add one more 15 oz can of fruit. It can be more peaches, cherry fruit cocktail, regular fruit cocktail or whatever you want. (So, I've noted 4 cans of peaches in the recipe.)   It just needs a little more volume on the fruit quantity.  And stir a teaspoon or two of cinnamon into the fruit! Otherwise, this is an excellent, quick dessert you can serve hot with v...
Read more

Garden Pic Wednesday: Snake Plant Bloom & New Birdhouse!

-
Image
I was out picking up pine cones this cold sunny day. I use a grabber stick to pick them up, the kind you can buy in a handicapped aid section. We have a couple, since we used to use them for picking up aluminum cans when we had someplace to sell the aluminum per pound. Now I just use it on pine cones and plop them in a mop bucket carry. Figure the bucket holds a minimum of 20 and I filled and emptied it 8 times, that's 160 cones.  Did I say I have a lot of pine cones in my yard? Today's Garden Pictures include my indoor flowers on my indoor Snake Plant and my new birdhouse I just hung outside the other day! First, a close-up of my Snake Plant bloom: It sits outside all summer, then blooms this time of year every year. This year it's got 4 bloom stalks up! Notice the tiny clear droplets? I didn't realize it had those until I took this close-up. They look like water droplets, but I touched one--it's a tiny dewdrop of sap. Next: My New Bird House!...
Read more