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Friday, January 31, 2014

Diabetic Friendly Quesadillas

Quesadillas con Frijoles Refritos - Low-Carb Mexican inspired favorite 








Easy tortilla snacks, filled with refried beans, salsa, corn and cheese, with a fraction of the fat and calories of the usual fare.

Time: 25 minutes (15 minutes prep)










Ingredients
1 cup fat-free refried beans

2 tablespoons hot salsa, plus more for dipping

12 6-inch corn tortillas

1 cup frozen corn, thawed

1/3 cup chopped fresh cilantro

1/3 cup chopped scallions

3/4 cup finely grated Monterey Jack cheese, (3 ounces)

Directions
Preheat oven to 400°F. Line a baking sheet with foil.

Combine refried beans and 2 tablespoons salsa in a small bowl.

Place a tortilla directly on a stovetop burner (gas or electric), set at medium, and toast, turning frequently with tongs, until softened, about 30 seconds. Wrap in a kitchen towel to keep warm while you soften the remaining tortillas in the same manner.

Lay 6 of the softened tortillas on the prepared baking sheet. Divide the bean mixture among these tortillas, spreading evenly. Sprinkle each with corn, cilantro and scallions, then cheese. Top with the remaining softened tortillas and press to seal.

Bake until lightly crisped and browned, about 10 minutes. Cut each quesadilla into 4 wedges. Serve hot, with additional salsa for dipping.


Nutritional Facts
Servings - 6
Calories - 224
Added Sugars - 0g
Carbohydrates - 35g
Cholesterol - 13mg
Dietary Fiber - 6g
Fat - 6g
Monounsaturated Fat - 2g
Potassium - 169mg
Protein - 10g
Saturated Fat - 3g
Sodium - 285mg
Carbohydrate Servings - 2
Exchanges (2 1/2 starch - 1/2 high-fat meat)

Recipe Source: Diabetic Connect




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