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Black Bean, Mango and Chicken Quesadillas with Salad
15 min prep time
20 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
How to Make Black Bean, Mango and Chicken Quesadillas with Salad
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.
15 min prep time
20 min cook time
4servings
1 quesadilla plus 2 cups salad
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Step-By-Step Instructions:
- 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.
- 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.
- Repeat this procedure for the remaining 3 quesadillas. Cut the quesadillas into triangles.
- Serve one quesadilla over 2 cups lettuce salad and top with 1 Tbsp. salad dressing. Repeat this procedure for the remaining 3 salads.
Nutrition facts
4 Servings
-
Serving Size
1 quesadilla plus 2 cups salad
- Amount per serving Calories 340
-
Total Fat
10g
- Saturated Fat 3.3g
- Trans Fats 0g
- Cholesterol 40mg
- Sodium 335mg
-
Total Carbohydrate
43g
- Dietary Fiber 9g
- Total Sugars 6g
- Added Sugars 0g
- Protein 22g
- Potassium 610mg
- Phosphorous 410mg
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
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