VEGAN--Pinto Bean Quesadillas

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Pinto Bean Quesadillas

Pea-Camole

 

 

* Exported from MasterCook *

 

Pinto Bean Quesadillas (Quick and Easy Version)

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Taste For Living

 

Amount Measure Ingredient -- Preparation Method

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1 can no-fat-added refried beans -- (16 ounce)

3 vine-ripened tomatoes -- cut into small dice

1/4 cup chopped fresh cilantro

1/4 teaspoon ground cumin

4 flour tortillas

8 ounces fat-free jack-style soy cheese -- grated (about 1 cup)

cooking spray

1 recipe Pea-Camole (Quick and Easy Version)

store-bought tomato salsa

 

In a bowl, stir together refried beans, tomatoes, cilantro and cumin.

 

Place a tortilla on the work surface. Spread one-fourth of the bean mixture over

half the tortilla. Top with one-fourth of the soy cheese. Fold the tortilla in

half. Repeat with the remaining tortillas.

 

Spray a griddle or large sauté pan once with cooking spray. Heat over medium

heat and toast filled tortillas on each side as you would a grilled cheese

sandwich.

 

Cut quesadillas in half into triangles. Serve with Pea-Camole (Quick and Easy

Version) and tomato salsa.

 

Source:

" http://www.tasteforliving.com "

 

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Per serving: 294 Calories (kcal); 5g Total Fat; (16% calories from fat); 10g

Protein; 51g Carbohydrate; 0mg Cholesterol; 545mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates

 

NOTES : Photo available at:

http://albums.photopoint.com/j/AlbumIndex?u=23168 & a=685914

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Pea-Camole (Quick and Easy Version)

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

Categories : Taste For Living

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups frozen peas -- (10 ounces)

1 tablespoon water

juice of 1 lime

1 tablespoon low-fat silken tofu

1/4 teaspoon sea salt

1/8 teaspoon ground cumin

1/8 teaspoon chili powder

2 tablespoons diced tomato

2 tablespoons minced onion

1 tablespoon chopped fresh cilantro

 

Cook frozen peas in boiling water until soft, about 5 minutes. Combine peas,

water, lime juice, tofu, salt, cumin and chili powder in a food processor and

process until smooth.

 

Transfer the mixture to a bowl and stir in tomato, onion and cilantro.

 

Yield:

" 1 1/2 cups "

 

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Per serving: 236 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g

Protein; 43g Carbohydrate; 0mg Cholesterol; 800mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;

0 Other Carbohydrates

 

NOTES : Nutrition Bonus: Replacing avocados with peas not only eliminates the

fat in this dip, it provides a yellow-green carotenoid that is good for your

eyes. Lutein, a cousin of beta carotene and lycopene, is believed to help fight

macular degeneration, the leading cause of blindness in people over 65.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0